Saltine cracker vs. Pumpernickel bread — In-Depth Nutrition Comparison

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Differences between saltine cracker and pumpernickel bread

Saltine cracker has more iron, vitamin B2, vitamin B3, vitamin B1, and folate, while pumpernickel bread has more manganese, copper, fiber, and phosphorus.
Saltine cracker's daily need coverage for iron is 61% higher.
Pumpernickel bread contains 2 times less vitamin B2 than saltine cracker. Saltine cracker contains 0.59mg of vitamin B2, while pumpernickel bread contains 0.305mg.
The amount of sodium in pumpernickel bread is lower.
Pumpernickel bread has a lower glycemic index. The glycemic index of pumpernickel bread is 49, while the glycemic index of saltine cracker is 74.

The food types used in this comparison are Crackers, saltines, fat-free, low-sodium and Bread, pumpernickel.

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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.

Saltine cracker

Pumpernickel bread

Contains more IronIron

+169%

Contains more MagnesiumMagnesium	+107.7%
Contains more CalciumCalcium	+209.1%
Contains more PotassiumPotassium	+80.9%
Contains more CopperCopper	+97.9%
Contains more ZincZinc	+57.4%
Contains more PhosphorusPhosphorus	+57.5%
Contains less SodiumSodium	-29.8%
Contains more ManganeseManganese	+104.9%
Contains more SeleniumSelenium	+14.5%

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.

Saltine cracker

Pumpernickel bread

Contains more Vitamin B1Vitamin B1	+58.4%
Contains more Vitamin B2Vitamin B2	+93.4%
Contains more Vitamin B3Vitamin B3	+84.9%
Contains more Vitamin KVitamin K	+512.5%
Contains more FolateFolate	+33.3%
Contains more CholineCholine	+34.2%

Contains more Vitamin EVitamin E	+250%
Contains more Vitamin B6Vitamin B6	+48.2%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.404mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	7.72mg	2.87mg	61%
Manganese	0.637mg	1.305mg	29%
Vitamin B2	0.59mg	0.305mg	22%
Copper	0.145mg	0.287mg	16%
Vitamin B3	5.714mg	3.091mg	16%
Vitamin B1	0.518mg	0.327mg	16%
Fiber	2.7g	6.5g	15%
Carbs	82.3g	47.5g	12%
Sodium	849mg	596mg	11%
Phosphorus	113mg	178mg	9%
Folate	124µg	93µg	8%
Calories	393kcal	250kcal	7%
Magnesium	26mg	54mg	7%
Selenium	21.4µg	24.5µg	6%
Zinc	0.94mg	1.48mg	5%
Calcium	22mg	68mg	5%
Protein	10.5g	8.7g	4%
Polyunsaturated fat	0.685g	1.237g	4%
Potassium	115mg	208mg	3%
Vitamin B6	0.085mg	0.126mg	3%
Vitamin K	4.9µg	0.8µg	3%
Vitamin E	0.12mg	0.42mg	2%
Monounsaturated fat	0.142g	0.932g	2%
Fats	1.6g	3.1g	2%
Saturated fat	0.244g	0.437g	1%
Choline	19.6mg	14.6mg	1%
Net carbs	79.6g	41g	N/A
Sugar	0.38g	0.53g	N/A
Vitamin B5	0.39mg	0.404mg	0%
Tryptophan	0.138mg	0.097mg	0%
Threonine	0.287mg	0.267mg	0%
Isoleucine	0.378mg	0.334mg	0%
Leucine	0.716mg	0.602mg	0%
Lysine	0.29mg	0.248mg	0%
Methionine	0.18mg	0.155mg	0%
Phenylalanine	0.514mg	0.422mg	0%
Valine	0.439mg	0.396mg	0%
Histidine	0.224mg	0.196mg	0%