Wafer vs. Pumpernickel bread — In-Depth Nutrition Comparison
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Differences between wafer and pumpernickel bread
- Wafer has more copper and iron, while pumpernickel bread has more selenium, manganese, fiber, folate, vitamin B1, phosphorus, and vitamin B6.
- Pumpernickel bread's daily need coverage for selenium is 34% higher.
- Pumpernickel bread contains 10 times less saturated fat than wafer. Wafer contains 4.241g of saturated fat, while pumpernickel bread contains 0.437g.
- Pumpernickel bread has a lower glycemic index. The glycemic index of pumpernickel bread is 49, while the glycemic index of wafer is 61.
The food types used in this comparison are Cookies, chocolate wafers and Bread, pumpernickel.
Infographic
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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 IronIron | +39.7% |
| Contains more CopperCopper | +61.3% |
| Contains more CalciumCalcium | +119.4% |
| Contains more ZincZinc | +35.8% |
| Contains more PhosphorusPhosphorus | +34.8% |
| Contains more ManganeseManganese | +87.5% |
| Contains more SeleniumSelenium | +329.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +71.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more Vitamin B1Vitamin B1 | +61.1% |
| Contains more Vitamin B2Vitamin B2 | +14.7% |
| Contains more Vitamin B6Vitamin B6 | +147.1% |
| Contains more FolateFolate | +97.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
| Contains more FatsFats | +358.1% |
| Contains more CarbsCarbs | +53.1% |
| Contains more ProteinProtein | +31.8% |
| Contains more WaterWater | +742.2% |
| Contains more OtherOther | +40% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 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 | +422% |
| Contains more Poly. FatPolyunsaturated fat | +235.7% |
| Contains less Sat. FatSaturated fat | -89.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 5.7µg | 24.5µg | 34% |
| Manganese | 0.696mg | 1.305mg | 26% |
| Copper | 0.463mg | 0.287mg | 20% |
| Polyunsaturated fat | 4.153g | 1.237g | 19% |
| Fats | 14.2g | 3.1g | 17% |
| Saturated fat | 4.241g | 0.437g | 17% |
| Iron | 4.01mg | 2.87mg | 14% |
| Fiber | 3.4g | 6.5g | 12% |
| Folate | 47µg | 93µg | 12% |
| Vitamin B1 | 0.203mg | 0.327mg | 10% |
| Monounsaturated fat | 4.865g | 0.932g | 10% |
| Calories | 433kcal | 250kcal | 9% |
| Carbs | 72.7g | 47.5g | 8% |
| Phosphorus | 132mg | 178mg | 7% |
| Vitamin B6 | 0.051mg | 0.126mg | 6% |
| Zinc | 1.09mg | 1.48mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Calcium | 31mg | 68mg | 4% |
| Protein | 6.6g | 8.7g | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin B2 | 0.266mg | 0.305mg | 3% |
| Vitamin E | 0.72mg | 0.42mg | 2% |
| Vitamin K | 2.4µg | 0.8µg | 1% |
| Vitamin B3 | 2.858mg | 3.091mg | 1% |
| Sodium | 580mg | 596mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 41g | N/A |
| Magnesium | 53mg | 54mg | 0% |
| Potassium | 210mg | 208mg | 0% |
| Sugar | 37.43g | 0.53g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B5 | 0.381mg | 0.404mg | 0% |
| Choline | 14.3mg | 14.6mg | 0% |
| Tryptophan | 0.096mg | 0.097mg | 0% |
| Threonine | 0.22mg | 0.267mg | 0% |
| Isoleucine | 0.261mg | 0.334mg | 0% |
| Leucine | 0.447mg | 0.602mg | 0% |
| Lysine | 0.281mg | 0.248mg | 0% |
| Methionine | 0.105mg | 0.155mg | 0% |
| Phenylalanine | 0.308mg | 0.422mg | 0% |
| Valine | 0.323mg | 0.396mg | 0% |
| Histidine | 0.128mg | 0.196mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
27%
Minerals Daily Need Coverage Score
65%
78%
Comparison summary
Which food contains less Sodium?
Wafer contains less Sodium (difference - 16mg)
Which food is lower in Cholesterol?
Pumpernickel bread is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 36.9g)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 3.804g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.