Pumpernickel bread vs. White bread — In-Depth Nutrition Comparison
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Summary of differences between pumpernickel bread and white bread
- Pumpernickel bread has more manganese, copper, fiber, phosphorus, magnesium, and zinc; however, white bread is higher in vitamin B1, vitamin B3, iron, and calcium.
- Pumpernickel bread covers your daily need for manganese, 33% more than white bread.
- Pumpernickel bread has 3 times more copper than white bread. While pumpernickel bread has 0.287mg of copper, white bread has only 0.101mg.
- The glycemic index of white bread is higher.
These are the specific foods used in this comparison Bread, pumpernickel and Bread, white, commercially prepared (includes soft bread crumbs).
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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.
| Contains more MagnesiumMagnesium | +134.8% |
| Contains more PotassiumPotassium | +65.1% |
| Contains more CopperCopper | +184.2% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +81.6% |
| Contains more ManganeseManganese | +143.5% |
| Contains more SeleniumSelenium | +11.4% |
| Contains more CalciumCalcium | +111.8% |
| Contains more IronIron | +25.8% |
| Contains less SodiumSodium | -17.8% |
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.
| Contains more Vitamin EVitamin E | +90.9% |
| Contains more Vitamin B2Vitamin B2 | +25.5% |
| Contains more Vitamin B6Vitamin B6 | +44.8% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more Vitamin B1Vitamin B1 | +63% |
| Contains more Vitamin B3Vitamin B3 | +54.6% |
| Contains more Vitamin B5Vitamin B5 | +32.7% |
| Contains more FolateFolate | +19.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more OtherOther | +41.4% |
~equal in
Protein
~8.85g
~equal in
Fats
~3.33g
~equal in
Carbs
~49.42g
~equal in
Water
~36.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.437 g
Monounsaturated fat:
Mono. Fat
0.932 g
Polyunsaturated fat:
Poly. Fat
1.237 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -37.4% |
| Contains more Mono. FatMonounsaturated fat | +55.6% |
| Contains more Poly. FatPolyunsaturated fat | +29.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.305mg | 0.536mg | 33% |
| Copper | 0.287mg | 0.101mg | 21% |
| Vitamin B1 | 0.327mg | 0.533mg | 17% |
| Fiber | 6.5g | 2.7g | 15% |
| Starch | 37.17g | 15% | |
| Vitamin B3 | 3.091mg | 4.78mg | 11% |
| Phosphorus | 178mg | 98mg | 11% |
| Iron | 2.87mg | 3.61mg | 9% |
| Calcium | 68mg | 144mg | 8% |
| Magnesium | 54mg | 23mg | 7% |
| Zinc | 1.48mg | 0.74mg | 7% |
| Sodium | 596mg | 490mg | 5% |
| Vitamin B2 | 0.305mg | 0.243mg | 5% |
| Selenium | 24.5µg | 22µg | 5% |
| Folate | 93µg | 111µg | 5% |
| Vitamin B5 | 0.404mg | 0.536mg | 3% |
| Vitamin B6 | 0.126mg | 0.087mg | 3% |
| Fructose | 2.43g | 3% | |
| Potassium | 208mg | 126mg | 2% |
| Polyunsaturated fat | 1.237g | 1.602g | 2% |
| Saturated fat | 0.437g | 0.698g | 1% |
| Monounsaturated fat | 0.932g | 0.599g | 1% |
| Vitamin K | 0.8µg | 0.2µg | 1% |
| Calories | 250kcal | 266kcal | 1% |
| Vitamin E | 0.42mg | 0.22mg | 1% |
| Carbs | 47.5g | 49.42g | 1% |
| Protein | 8.7g | 8.85g | 0% |
| Fats | 3.1g | 3.33g | 0% |
| Net carbs | 41g | 46.72g | N/A |
| Sugar | 0.53g | 5.67g | N/A |
| Trans fat | 0.027g | N/A | |
| Choline | 14.6mg | 14.6mg | 0% |
| Tryptophan | 0.097mg | 0% | |
| Threonine | 0.267mg | 0% | |
| Isoleucine | 0.334mg | 0% | |
| Leucine | 0.602mg | 0% | |
| Lysine | 0.248mg | 0% | |
| Methionine | 0.155mg | 0% | |
| Phenylalanine | 0.422mg | 0% | |
| Valine | 0.396mg | 0% | |
| Histidine | 0.196mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
33%
Minerals Daily Need Coverage Score
78%
56%
Comparison summary
Which food contains less Sodium?
White bread contains less Sodium (difference - 106mg)
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 5.14g)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 0.261g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.