Tortilla vs. Pumpernickel bread — In-Depth Nutrition Comparison
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How are tortillas and pumpernickel bread different?
- Tortillas have more vitamin B1, phosphorus, selenium, calcium, vitamin B6, fiber, folate, vitamin B3, and magnesium than pumpernickel bread.
- Daily need coverage for vitamin B1 for tortillas is 41% higher.
- Tortillas contain 11 times more saturated fat than pumpernickel bread. While tortillas contain 4.878g of saturated fat, pumpernickel bread contains only 0.437g.
Tortillas, ready-to-bake or -fry, whole wheat and Bread, pumpernickel are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +57.4% |
| Contains more CalciumCalcium | +258.8% |
| Contains more PotassiumPotassium | +26% |
| Contains more ZincZinc | +29.7% |
| Contains more PhosphorusPhosphorus | +94.4% |
| Contains less SodiumSodium | -14.1% |
| Contains more SeleniumSelenium | +51% |
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.
| Contains more Vitamin EVitamin E | +114.3% |
| Contains more Vitamin B1Vitamin B1 | +151.7% |
| Contains more Vitamin B3Vitamin B3 | +57.2% |
| Contains more Vitamin B6Vitamin B6 | +147.6% |
| Contains more Vitamin KVitamin K | +462.5% |
| Contains more FolateFolate | +48.4% |
| Contains more CholineCholine | +37% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.305mg | 57% | |
| Vitamin B1 | 0.823mg | 0.327mg | 41% |
| Phosphorus | 346mg | 178mg | 24% |
| Selenium | 37µg | 24.5µg | 23% |
| Saturated fat | 4.878g | 0.437g | 20% |
| Calcium | 244mg | 68mg | 18% |
| Vitamin B6 | 0.312mg | 0.126mg | 14% |
| Fiber | 9.8g | 6.5g | 13% |
| Vitamin B3 | 4.858mg | 3.091mg | 11% |
| Folate | 138µg | 93µg | 11% |
| Fats | 9.76g | 3.1g | 10% |
| Vitamin B5 | 0.404mg | 8% | |
| Magnesium | 85mg | 54mg | 7% |
| Monounsaturated fat | 3.062g | 0.932g | 5% |
| Zinc | 1.92mg | 1.48mg | 4% |
| Sodium | 512mg | 596mg | 4% |
| Calories | 310kcal | 250kcal | 3% |
| Vitamin E | 0.9mg | 0.42mg | 3% |
| Iron | 2.63mg | 2.87mg | 3% |
| Vitamin K | 4.5µg | 0.8µg | 3% |
| Copper | 0.266mg | 0.287mg | 2% |
| Protein | 9.76g | 8.7g | 2% |
| Potassium | 262mg | 208mg | 2% |
| Polyunsaturated fat | 0.992g | 1.237g | 2% |
| Vitamin B2 | 0.289mg | 0.305mg | 1% |
| Choline | 20mg | 14.6mg | 1% |
| Carbs | 45.89g | 47.5g | 1% |
| Net carbs | 36.09g | 41g | N/A |
| Sugar | 2.44g | 0.53g | N/A |
| Tryptophan | 0.129mg | 0.097mg | 0% |
| Threonine | 0.312mg | 0.267mg | 0% |
| Isoleucine | 0.353mg | 0.334mg | 0% |
| Leucine | 0.671mg | 0.602mg | 0% |
| Lysine | 0.37mg | 0.248mg | 0% |
| Methionine | 0.163mg | 0.155mg | 0% |
| Phenylalanine | 0.488mg | 0.422mg | 0% |
| Valine | 0.444mg | 0.396mg | 0% |
| Histidine | 0.255mg | 0.196mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.76 g
Fats:
9.76 g
Carbs:
45.89 g
Water:
30.15 g
Other:
4.44 g
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
| Contains more ProteinProtein | +12.2% |
| Contains more FatsFats | +214.8% |
| Contains more OtherOther | +58.6% |
| Contains more WaterWater | +25.7% |
~equal in
Carbs
~47.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.878 g
Monounsaturated fat:
Mono. Fat
3.062 g
Polyunsaturated fat:
Poly. Fat
0.992 g
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 | +228.5% |
| Contains less Sat. FatSaturated fat | -91% |
| Contains more Poly. FatPolyunsaturated fat | +24.7% |
