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  6. Pumpernickel bread vs. Wheat

Pumpernickel bread vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between pumpernickel bread and wheat

  • Pumpernickel bread has more vitamin B2, folate, vitamin B1, iron, manganese, copper, fiber, and calcium; however, wheat is higher in selenium.
  • Pumpernickel bread covers your daily need for sodium, 26% more than wheat.
  • Pumpernickel bread has 10 times more vitamin B2 than wheat. While pumpernickel bread has 0.305mg of vitamin B2, wheat has only 0.03mg.
  • Wheat has less sodium.

These are the specific foods used in this comparison Bread, pumpernickel and Wheat, KAMUT khorasan, cooked.

Infographic

Pumpernickel bread vs Wheat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
Wheat
Wheat
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +655.6%
Contains more PotassiumPotassium +26.8%
Contains more IronIron +63.1%
Contains more CopperCopper +38.6%
Contains more PhosphorusPhosphorus +21.1%
Contains more ManganeseManganese +26.7%
Contains more ZincZinc +24.3%
Contains less SodiumSodium -98.7%
Contains more SeleniumSelenium +30.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 8%
Wheat
Wheat
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +244.2%
Contains more Vitamin B2Vitamin B2 +916.7%
Contains more Vitamin B3Vitamin B3 +34.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +745.5%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Wheat DV% diff.
Sodium 596mg 8mg 26%
Vitamin B2 0.305mg 0.03mg 21%
Folate 93µg 11µg 21%
Vitamin B1 0.327mg 0.095mg 19%
Iron 2.87mg 1.76mg 14%
Selenium 24.5µg 31.9µg 13%
Manganese 1.305mg 1.03mg 12%
Fiber 6.5g 4.3g 9%
Copper 0.287mg 0.207mg 9%
Vitamin B5 0.404mg 8%
Polyunsaturated fat 1.237g 0.243g 7%
Carbs 47.5g 27.6g 7%
Protein 8.7g 5.71g 6%
Calories 250kcal 132kcal 6%
Calcium 68mg 9mg 6%
Vitamin B3 3.091mg 2.305mg 5%
Phosphorus 178mg 147mg 4%
Vitamin B6 0.126mg 0.07mg 4%
Fats 3.1g 0.83g 3%
Choline 14.6mg 3%
Zinc 1.48mg 1.84mg 3%
Monounsaturated fat 0.932g 0.084g 2%
Saturated fat 0.437g 0.077g 2%
Vitamin E 0.42mg 0.24mg 1%
Magnesium 54mg 48mg 1%
Potassium 208mg 164mg 1%
Vitamin K 0.8µg 1%
Net carbs 41g 23.3g N/A
Sugar 0.53g 3.07g N/A
Trans fat 0.002g N/A
Tryptophan 0.097mg 0.051mg 0%
Threonine 0.267mg 0.172mg 0%
Isoleucine 0.334mg 0.22mg 0%
Leucine 0.602mg 0.432mg 0%
Lysine 0.248mg 0.161mg 0%
Methionine 0.155mg 0.097mg 0%
Phenylalanine 0.422mg 0.3mg 0%
Valine 0.396mg 0.267mg 0%
Histidine 0.196mg 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +52.4%
Contains more FatsFats +273.5%
Contains more CarbsCarbs +72.1%
Contains more OtherOther +311.8%
Contains more WaterWater +72%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +1009.5%
Contains more Poly. FatPolyunsaturated fat +409.1%
Contains less Sat. FatSaturated fat -82.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.