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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 for pumpernickel bread is 21% higher.
  • Rye bread has a higher glycemic index than pumpernickel bread.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
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%
Contains more SeleniumSelenium +26.1%
Contains more MagnesiumMagnesium +35%
Contains more PotassiumPotassium +25.3%
Contains more CopperCopper +54.3%
Contains more ZincZinc +29.8%
Contains more PhosphorusPhosphorus +42.4%
Contains more ManganeseManganese +58.4%
~equal in Calcium ~68mg
~equal in Iron ~2.87mg
~equal in Sodium ~596mg

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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 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% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +32.7%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +18.3%
Contains more Vitamin EVitamin E +27.3%
Contains more Vitamin B6Vitamin B6 +68%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.305mg
~equal in Vitamin B5 ~0.404mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient Rye bread Pumpernickel bread DV% diff.
Manganese 0.824mg 1.305mg 21%
Selenium 30.9µg 24.5µg 12%
Copper 0.186mg 0.287mg 11%
Vitamin B1 0.434mg 0.327mg 9%
Phosphorus 125mg 178mg 8%
Vitamin B6 0.075mg 0.126mg 4%
Folate 110µg 93µg 4%
Vitamin B3 3.805mg 3.091mg 4%
Magnesium 40mg 54mg 3%
Fiber 5.8g 6.5g 3%
Zinc 1.14mg 1.48mg 3%
Polyunsaturated fat 0.799g 1.237g 3%
Vitamin B2 0.335mg 0.305mg 2%
Calcium 73mg 68mg 1%
Potassium 166mg 208mg 1%
Iron 2.83mg 2.87mg 1%
Saturated fat 0.626g 0.437g 1%
Vitamin B5 0.44mg 0.404mg 1%
Vitamin E 0.33mg 0.42mg 1%
Monounsaturated fat 1.311g 0.932g 1%
Calories 259kcal 250kcal 0%
Protein 8.5g 8.7g 0%
Fats 3.3g 3.1g 0%
Vitamin C 0.4mg 0mg 0%
Carbs 48.3g 47.5g 0%
Net carbs 42.5g 41g N/A
Sugar 3.85g 0.53g N/A
Sodium 603mg 596mg 0%
Vitamin K 1.2µg 0.8µg 0%
Choline 14.6mg 14.6mg 0%
Tryptophan 0.096mg 0.097mg 0%
Threonine 0.255mg 0.267mg 0%
Isoleucine 0.319mg 0.334mg 0%
Leucine 0.579mg 0.602mg 0%
Lysine 0.233mg 0.248mg 0%
Methionine 0.139mg 0.155mg 0%
Phenylalanine 0.411mg 0.422mg 0%
Valine 0.379mg 0.396mg 0%
Histidine 0.182mg 0.196mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ~8.7g
~equal in Fats ~3.1g
~equal in Carbs ~47.5g
~equal in Water ~37.9g
~equal in Other ~2.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
Contains more Mono. FatMonounsaturated fat +40.7%
Contains less Sat. FatSaturated fat -30.2%
Contains more Poly. FatPolyunsaturated fat +54.8%

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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. 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.