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Wonton wrappers vs. Pumpernickel bread — In-Depth Nutrition Comparison

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Important differences between wonton wrappers and pumpernickel bread

  • Wonton wrappers have more vitamin B1 and vitamin B3; however, pumpernickel bread has more manganese, fiber, copper, phosphorus, magnesium, vitamin B5, vitamin B6, and zinc.
  • Pumpernickel bread's daily need coverage for manganese is 29% more.
  • Wonton wrappers have 2 times more vitamin B3 than pumpernickel bread. Wonton wrappers have 5.424mg of vitamin B3, while pumpernickel bread has 3.091mg.
  • Wonton wrappers have a higher glycemic index than pumpernickel bread.

The food varieties used in the comparison are Wonton wrappers (includes egg roll wrappers) and Bread, pumpernickel.

Infographic

Wonton wrappers vs Pumpernickel bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 14% 7.2% 126% 49% 19% 35% 75% 83% 154%
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 IronIron +17.1%
Contains more SeleniumSelenium +15.1%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +44.7%
Contains more PotassiumPotassium +153.7%
Contains more CopperCopper +95.2%
Contains more ZincZinc +108.5%
Contains more PhosphorusPhosphorus +119.8%
Contains more ManganeseManganese +104.5%
~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 0% 1.3% 0% 0% 130% 87% 102% 1.5% 6.9% 2.5% 0% 65% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +58.7%
Contains more Vitamin B2Vitamin B2 +23.9%
Contains more Vitamin B3Vitamin B3 +75.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B5Vitamin B5 +1516%
Contains more Vitamin B6Vitamin B6 +320%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Folate ~93µg

All nutrients comparison - raw data values

Nutrient Wonton wrappers Pumpernickel bread DV% diff.
Manganese 0.638mg 1.305mg 29%
Fiber 1.8g 6.5g 19%
Vitamin B1 0.519mg 0.327mg 16%
Copper 0.147mg 0.287mg 16%
Vitamin B3 5.424mg 3.091mg 15%
Phosphorus 81mg 178mg 14%
Vitamin B5 0.025mg 0.404mg 8%
Magnesium 20mg 54mg 8%
Selenium 28.2µg 24.5µg 7%
Vitamin B6 0.03mg 0.126mg 7%
Zinc 0.71mg 1.48mg 7%
Vitamin B2 0.378mg 0.305mg 6%
Iron 3.36mg 2.87mg 6%
Potassium 82mg 208mg 4%
Polyunsaturated fat 0.61g 1.237g 4%
Choline 14.6mg 3%
Cholesterol 9mg 0mg 3%
Carbs 57.9g 47.5g 3%
Vitamin E 0.42mg 3%
Monounsaturated fat 0.195g 0.932g 2%
Folate 86µg 93µg 2%
Calories 291kcal 250kcal 2%
Calcium 47mg 68mg 2%
Protein 9.8g 8.7g 2%
Fats 1.5g 3.1g 2%
Sodium 572mg 596mg 1%
Vitamin B12 0.02µg 0µg 1%
Vitamin K 0.8µg 1%
Saturated fat 0.263g 0.437g 1%
Net carbs 56.1g 41g N/A
Sugar 0.53g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.114mg 0.097mg 0%
Threonine 0.268mg 0.267mg 0%
Isoleucine 0.369mg 0.334mg 0%
Leucine 0.684mg 0.602mg 0%
Lysine 0.204mg 0.248mg 0%
Methionine 0.176mg 0.155mg 0%
Phenylalanine 0.486mg 0.422mg 0%
Valine 0.417mg 0.396mg 0%
Histidine 0.209mg 0.196mg 0%
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 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
Contains more ProteinProtein +12.6%
Contains more CarbsCarbs +21.9%
Contains more FatsFats +106.7%
Contains more WaterWater +31.6%
Contains more OtherOther +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.263 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.61 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 less Sat. FatSaturated fat -39.8%
Contains more Mono. FatMonounsaturated fat +377.9%
Contains more Poly. FatPolyunsaturated fat +102.8%

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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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.