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

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What are the differences between italian bread and pumpernickel bread?

Italian bread is higher in folate, vitamin B1, and vitamin B3, yet pumpernickel bread is higher in manganese, fiber, phosphorus, copper, magnesium, vitamin B6, and zinc.
Pumpernickel bread's daily need coverage for manganese is 37% more.
Italian bread has 2 times more folate than pumpernickel bread. While italian bread has 191µg of folate, pumpernickel bread has only 93µg.

We used Bread, italian and Bread, pumpernickel types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Italian bread

Pumpernickel bread

Contains more CalciumCalcium

+14.7%

Contains more MagnesiumMagnesium	+100%
Contains more PotassiumPotassium	+89.1%
Contains more CopperCopper	+50.3%
Contains more ZincZinc	+72.1%
Contains more PhosphorusPhosphorus	+72.8%
Contains more ManganeseManganese	+181.3%

~equal in Iron ~2.87mg

~equal in Sodium ~596mg

~equal in Selenium ~24.5µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Italian bread

Pumpernickel bread

Contains more Vitamin B1Vitamin B1	+44.6%
Contains more Vitamin B3Vitamin B3	+41.7%
Contains more Vitamin KVitamin K	+50%
Contains more FolateFolate	+105.4%

Contains more Vitamin EVitamin E	+44.8%
Contains more Vitamin B6Vitamin B6	+162.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.305mg

~equal in Vitamin B5 ~0.404mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.464mg	1.305mg	37%
Folate	191µg	93µg	25%
Fiber	3.2g	6.5g	13%
Vitamin B1	0.473mg	0.327mg	12%
Copper	0.191mg	0.287mg	11%
Phosphorus	103mg	178mg	11%
Vitamin B3	4.381mg	3.091mg	8%
Magnesium	27mg	54mg	6%
Zinc	0.86mg	1.48mg	6%
Vitamin B6	0.048mg	0.126mg	6%
Selenium	27.2µg	24.5µg	5%
Potassium	110mg	208mg	3%
Sodium	550mg	596mg	2%
Saturated fat	0g	0.437g	2%
Calories	271kcal	250kcal	1%
Fats	3.5g	3.1g	1%
Carbs	50.1g	47.5g	1%
Calcium	78mg	68mg	1%
Iron	2.94mg	2.87mg	1%
Vitamin E	0.29mg	0.42mg	1%
Vitamin B2	0.292mg	0.305mg	1%
Vitamin B5	0.378mg	0.404mg	1%
Polyunsaturated fat	1.39g	1.237g	1%
Protein	8.8g	8.7g	0%
Protein per 100 calories	3.2g	3.5g	N/A
Calories per 10 g protein	308kcal	287kcal	N/A
Weight per 100 calories	37g	40g	N/A
Unsaturated / Saturated Fat ratio		5	N/A
Net carbs	46.9g	41g	N/A
Sugar	3.17g	0.53g	N/A
Vitamin K	1.2µg	0.8µg	0%
Choline	14.6mg	14.6mg	0%
Monounsaturated fat	0.812g	0.932g	0%
Tryptophan	0.103mg	0.097mg	0%
Threonine	0.245mg	0.267mg	0%
Isoleucine	0.333mg	0.334mg	0%
Leucine	0.614mg	0.602mg	0%
Lysine	0.197mg	0.248mg	0%
Methionine	0.156mg	0.155mg	0%
Phenylalanine	0.433mg	0.422mg	0%
Valine	0.376mg	0.396mg	0%
Histidine	0.188mg	0.196mg	0%