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  6. Pumpernickel bread vs. White bread

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).

Infographic

Pumpernickel bread vs White bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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.
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%
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread White bread 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

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
9% 3% 49% 36% 2%
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
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
24% 21% 55%
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%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.