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  6. Pumpernickel bread vs. Zwieback

Pumpernickel bread vs. Zwieback — In-Depth Nutrition Comparison

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Differences between pumpernickel bread and zwieback

  • Pumpernickel bread has more iron, phosphorus, fiber, copper, vitamin B3, vitamin B1, and magnesium, while zwieback has more vitamin E.
  • Pumpernickel bread's daily need coverage for iron is 28% higher.
  • Zwieback contains 4 times less magnesium than pumpernickel bread. Pumpernickel bread contains 54mg of magnesium, while zwieback contains 14mg.
  • The amount of sodium in zwieback is lower.

The food types used in this comparison are Bread, pumpernickel and Zwieback.

Infographic

Pumpernickel bread vs Zwieback 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 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +240%
Contains more IronIron +378.3%
Contains more CopperCopper +97.9%
Contains more ZincZinc +174.1%
Contains more PhosphorusPhosphorus +223.6%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +46.6%
Contains less SodiumSodium -61.9%
Contains more SeleniumSelenium +17.1%

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 0% 0% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70%
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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
Contains more Vitamin B1Vitamin B1 +57.2%
Contains more Vitamin B2Vitamin B2 +27.6%
Contains more Vitamin B3Vitamin B3 +134.3%
Contains more Vitamin B6Vitamin B6 +53.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +481%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more Vitamin KVitamin K +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Zwieback DV% diff.
Manganese 1.305mg 57%
Iron 2.87mg 0.6mg 28%
Phosphorus 178mg 55mg 18%
Fiber 6.5g 2.5g 16%
Copper 0.287mg 0.145mg 16%
Sodium 596mg 227mg 16%
Vitamin E 0.42mg 2.44mg 13%
Vitamin B3 3.091mg 1.319mg 11%
Fats 3.1g 9.7g 10%
Magnesium 54mg 14mg 10%
Vitamin B1 0.327mg 0.208mg 10%
Calories 250kcal 426kcal 9%
Carbs 47.5g 74.2g 9%
Zinc 1.48mg 0.54mg 9%
Saturated fat 0.437g 2.525g 9%
Selenium 24.5µg 28.7µg 8%
Monounsaturated fat 0.932g 4.244g 8%
Vitamin C 0mg 5.3mg 6%
Polyunsaturated fat 1.237g 2.073g 6%
Calcium 68mg 20mg 5%
Vitamin B2 0.305mg 0.239mg 5%
Protein 8.7g 10.1g 3%
Cholesterol 0mg 8mg 3%
Potassium 208mg 305mg 3%
Vitamin B5 0.404mg 0.537mg 3%
Vitamin B6 0.126mg 0.082mg 3%
Vitamin A 0µg 16µg 2%
Folate 93µg 87µg 2%
Choline 14.6mg 10.7mg 1%
Net carbs 41g 71.7g N/A
Sugar 0.53g 12.5g N/A
Vitamin K 0.8µg 0.9µg 0%
Trans fat 0.012g N/A
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%

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
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
Contains more WaterWater +742.2%
Contains more OtherOther +86.7%
Contains more ProteinProtein +16.1%
Contains more FatsFats +212.9%
Contains more CarbsCarbs +56.2%

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
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +355.4%
Contains more Poly. FatPolyunsaturated fat +67.6%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/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.