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

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Summary of differences between white bread and pumpernickel bread

White bread has more vitamin B1, vitamin B3, iron, and calcium; however, pumpernickel bread is higher in manganese, copper, fiber, phosphorus, magnesium, and zinc.
Pumpernickel bread covers your daily need for manganese, 33% more than white bread.
White bread has 2 times more calcium than pumpernickel bread. While white bread has 144mg of calcium, pumpernickel bread has only 68mg.
The glycemic index of white bread is higher.

These are the specific foods used in this comparison Bread, white, commercially prepared (includes soft bread crumbs) 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.

White bread

Pumpernickel bread

Contains more CalciumCalcium	+111.8%
Contains more IronIron	+25.8%
Contains less SodiumSodium	-17.8%

Contains more MagnesiumMagnesium	+134.8%
Contains more PotassiumPotassium	+65.1%
Contains more CopperCopper	+184.2%
Contains more ZincZinc	+100%
Contains more PhosphorusPhosphorus	+81.6%
Contains more ManganeseManganese	+143.5%
Contains more SeleniumSelenium	+11.4%

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.

White bread

Pumpernickel bread

Contains more Vitamin B1Vitamin B1	+63%
Contains more Vitamin B3Vitamin B3	+54.6%
Contains more Vitamin B5Vitamin B5	+32.7%
Contains more FolateFolate	+19.4%

Contains more Vitamin EVitamin E	+90.9%
Contains more Vitamin B2Vitamin B2	+25.5%
Contains more Vitamin B6Vitamin B6	+44.8%
Contains more Vitamin KVitamin K	+300%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.536mg	1.305mg	33%
Copper	0.101mg	0.287mg	21%
Vitamin B1	0.533mg	0.327mg	17%
Fiber	2.7g	6.5g	15%
Starch	37.17g		15%
Vitamin B3	4.78mg	3.091mg	11%
Phosphorus	98mg	178mg	11%
Iron	3.61mg	2.87mg	9%
Calcium	144mg	68mg	8%
Magnesium	23mg	54mg	7%
Zinc	0.74mg	1.48mg	7%
Sodium	490mg	596mg	5%
Vitamin B2	0.243mg	0.305mg	5%
Selenium	22µg	24.5µg	5%
Folate	111µg	93µg	5%
Vitamin B5	0.536mg	0.404mg	3%
Vitamin B6	0.087mg	0.126mg	3%
Fructose	2.43g		3%
Potassium	126mg	208mg	2%
Polyunsaturated fat	1.602g	1.237g	2%
Saturated fat	0.698g	0.437g	1%
Monounsaturated fat	0.599g	0.932g	1%
Vitamin K	0.2µg	0.8µg	1%
Calories	266kcal	250kcal	1%
Vitamin E	0.22mg	0.42mg	1%
Carbs	49.42g	47.5g	1%
Protein	8.85g	8.7g	0%
Fats	3.33g	3.1g	0%
Net carbs	46.72g	41g	N/A
Sugar	5.67g	0.53g	N/A
Trans fat	0.027g		N/A
Choline	14.6mg	14.6mg	0%
Tryptophan		0.097mg	0%
Threonine		0.267mg	0%
Isoleucine		0.334mg	0%
Leucine		0.602mg	0%
Lysine		0.248mg	0%
Methionine		0.155mg	0%
Phenylalanine		0.422mg	0%
Valine		0.396mg	0%
Histidine		0.196mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.166g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A