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  6. Rye bread vs. Pumpernickel bread

Rye bread vs. Pumpernickel bread — In-Depth Nutrition Comparison

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The main differences between Rye bread and Pumpernickel bread

  • Rye bread has more Selenium, and Vitamin B1, however, Pumpernickel bread has more Manganese, Copper, and Phosphorus.
  • Daily need coverage for Manganese from Pumpernickel bread is 21% higher.

Food types used in this article are Bread, rye and Bread, pumpernickel.

Infographic

Rye bread vs Pumpernickel 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.
Rye bread
Rye bread
2
:
8
Pumpernickel bread
Pumpernickel bread
Contains more Selenium +26.1%
Contains more Magnesium +35%
Contains more Phosphorus +42.4%
Contains more Potassium +25.3%
Contains more Zinc +29.8%
Contains more Copper +54.3%
Contains more Manganese +58.4%
Equal in Calcium - 68
Equal in Iron - 2.87
Equal in Sodium - 596
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Contains more Selenium +26.1%
Contains more Magnesium +35%
Contains more Phosphorus +42.4%
Contains more Potassium +25.3%
Contains more Zinc +29.8%
Contains more Copper +54.3%
Contains more Manganese +58.4%
Equal in Calcium - 68
Equal in Iron - 2.87
Equal in Sodium - 596

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.
Rye bread
Rye bread
8
:
2
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B3 +23.1%
Contains more Folate +18.3%
Contains more Vitamin K +50%
Contains more Vitamin E +27.3%
Contains more Vitamin B6 +68%
Equal in Vitamin B2 - 0.305
Equal in Vitamin B5 - 0.404
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Pumpernickel bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 82% 71% 58% 25% 30% 70% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B3 +23.1%
Contains more Folate +18.3%
Contains more Vitamin K +50%
Contains more Vitamin E +27.3%
Contains more Vitamin B6 +68%
Equal in Vitamin B2 - 0.305
Equal in Vitamin B5 - 0.404

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
2
:
3
Pumpernickel bread
Pumpernickel bread
Equal in Protein - 8.7
Equal in Fats - 3.1
Equal in Carbs - 47.5
Equal in Water - 37.9
Equal in Other - 2.8
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Pumpernickel bread
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
Equal in Protein - 8.7
Equal in Fats - 3.1
Equal in Carbs - 47.5
Equal in Water - 37.9
Equal in Other - 2.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
1
:
2
Pumpernickel bread
Pumpernickel bread
Contains more Monounsaturated Fat +40.7%
Contains less Saturated Fat -30.2%
Contains more Polyunsaturated fat +54.8%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Contains more Monounsaturated Fat +40.7%
Contains less Saturated Fat -30.2%
Contains more Polyunsaturated fat +54.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye bread Pumpernickel bread
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rye bread Pumpernickel bread Opinion
Net carbs 42.5g 41g Rye bread
Protein 8.5g 8.7g Pumpernickel bread
Fats 3.3g 3.1g Rye bread
Carbs 48.3g 47.5g Rye bread
Calories 259kcal 250kcal Rye bread
Sugar 3.85g 0.53g Pumpernickel bread
Fiber 5.8g 6.5g Pumpernickel bread
Calcium 73mg 68mg Rye bread
Iron 2.83mg 2.87mg Pumpernickel bread
Magnesium 40mg 54mg Pumpernickel bread
Phosphorus 125mg 178mg Pumpernickel bread
Potassium 166mg 208mg Pumpernickel bread
Sodium 603mg 596mg Pumpernickel bread
Zinc 1.14mg 1.48mg Pumpernickel bread
Copper 0.186mg 0.287mg Pumpernickel bread
Manganese 0.824mg 1.305mg Pumpernickel bread
Selenium 30.9µg 24.5µg Rye bread
Vitamin A 7IU 0IU Rye bread
Vitamin E 0.33mg 0.42mg Pumpernickel bread
Vitamin C 0.4mg 0mg Rye bread
Vitamin B1 0.434mg 0.327mg Rye bread
Vitamin B2 0.335mg 0.305mg Rye bread
Vitamin B3 3.805mg 3.091mg Rye bread
Vitamin B5 0.44mg 0.404mg Rye bread
Vitamin B6 0.075mg 0.126mg Pumpernickel bread
Folate 110µg 93µg Rye bread
Vitamin K 1.2µg 0.8µg Rye bread
Tryptophan 0.096mg 0.097mg Pumpernickel bread
Threonine 0.255mg 0.267mg Pumpernickel bread
Isoleucine 0.319mg 0.334mg Pumpernickel bread
Leucine 0.579mg 0.602mg Pumpernickel bread
Lysine 0.233mg 0.248mg Pumpernickel bread
Methionine 0.139mg 0.155mg Pumpernickel bread
Phenylalanine 0.411mg 0.422mg Pumpernickel bread
Valine 0.379mg 0.396mg Pumpernickel bread
Histidine 0.182mg 0.196mg Pumpernickel bread
Saturated Fat 0.626g 0.437g Pumpernickel bread
Monounsaturated Fat 1.311g 0.932g Rye bread
Polyunsaturated fat 0.799g 1.237g Pumpernickel bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Pumpernickel bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Rye bread
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
67%
Rye bread
78%
Pumpernickel bread

Comparison summary

Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 3.32g)
Which food contains less Sodium?
Pumpernickel bread
Pumpernickel bread contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 0.189g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Pumpernickel bread
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 ($)

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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.