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  6. Zwieback vs. Pumpernickel bread

Zwieback vs. Pumpernickel bread — In-Depth Nutrition Comparison

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Differences between zwieback and pumpernickel bread

  • Zwieback has more vitamin E, while pumpernickel bread has more iron, phosphorus, fiber, copper, vitamin B3, vitamin B1, and magnesium.
  • Pumpernickel bread's daily need coverage for iron is 28% higher.
  • Pumpernickel bread contains 6 times less vitamin E than zwieback. Zwieback contains 2.44mg of vitamin E, while pumpernickel bread contains 0.42mg.
  • The amount of saturated fat in pumpernickel bread is lower.

The food types used in this comparison are Zwieback and Bread, pumpernickel.

Infographic

Zwieback vs Pumpernickel bread infographic
Infographic link

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 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
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 PotassiumPotassium +46.6%
Contains less SodiumSodium -61.9%
Contains more SeleniumSelenium +17.1%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +240%
Contains more IronIron +378.3%
Contains more CopperCopper +97.9%
Contains more ZincZinc +174.1%
Contains more PhosphorusPhosphorus +223.6%

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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
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 0% 0% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +481%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more Vitamin KVitamin K +12.5%
Contains more Vitamin B1Vitamin B1 +57.2%
Contains more Vitamin B2Vitamin B2 +27.6%
Contains more Vitamin B3Vitamin B3 +134.3%
Contains more Vitamin B6Vitamin B6 +53.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~93µg

All nutrients comparison - raw data values

Nutrient Zwieback Pumpernickel bread DV% diff.
Manganese 1.305mg 57%
Iron 0.6mg 2.87mg 28%
Phosphorus 55mg 178mg 18%
Fiber 2.5g 6.5g 16%
Copper 0.145mg 0.287mg 16%
Sodium 227mg 596mg 16%
Vitamin E 2.44mg 0.42mg 13%
Vitamin B3 1.319mg 3.091mg 11%
Fats 9.7g 3.1g 10%
Magnesium 14mg 54mg 10%
Vitamin B1 0.208mg 0.327mg 10%
Calories 426kcal 250kcal 9%
Carbs 74.2g 47.5g 9%
Zinc 0.54mg 1.48mg 9%
Saturated fat 2.525g 0.437g 9%
Selenium 28.7µg 24.5µg 8%
Monounsaturated fat 4.244g 0.932g 8%
Vitamin C 5.3mg 0mg 6%
Polyunsaturated fat 2.073g 1.237g 6%
Calcium 20mg 68mg 5%
Vitamin B2 0.239mg 0.305mg 5%
Protein 10.1g 8.7g 3%
Cholesterol 8mg 0mg 3%
Potassium 305mg 208mg 3%
Vitamin B5 0.537mg 0.404mg 3%
Vitamin B6 0.082mg 0.126mg 3%
Vitamin A 16µg 0µg 2%
Folate 87µg 93µg 2%
Choline 10.7mg 14.6mg 1%
Net carbs 71.7g 41g N/A
Sugar 12.5g 0.53g N/A
Vitamin K 0.9µg 0.8µg 0%
Trans fat 0.012g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 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 +16.1%
Contains more FatsFats +212.9%
Contains more CarbsCarbs +56.2%
Contains more WaterWater +742.2%
Contains more OtherOther +86.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 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 more Mono. FatMonounsaturated fat +355.4%
Contains more Poly. FatPolyunsaturated fat +67.6%
Contains less Sat. FatSaturated fat -82.7%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/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.