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

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A recap on the differences between pita bread and pumpernickel bread

Pita bread has more vitamin B1 and vitamin B3; however, pumpernickel bread is higher in manganese, fiber, copper, phosphorus, vitamin B6, magnesium, and zinc.
Pumpernickel bread covers your daily manganese needs 36% more than pita bread.
Pumpernickel bread contains 2 times less vitamin B1 than pita bread. Pita bread contains 0.599mg of vitamin B1, while pumpernickel bread contains 0.327mg.
The glycemic index of pita bread is higher.

Food varieties used in this article are Bread, pita, white, enriched and Bread, pumpernickel.

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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.

Pita bread

Pumpernickel bread

Contains more CalciumCalcium	+26.5%
Contains less SodiumSodium	-10.1%

Contains more MagnesiumMagnesium	+107.7%
Contains more PotassiumPotassium	+73.3%
Contains more CopperCopper	+70.8%
Contains more ZincZinc	+76.2%
Contains more PhosphorusPhosphorus	+83.5%
Contains more ManganeseManganese	+171.3%

~equal in Iron ~2.87mg

~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.

Pita bread

Pumpernickel bread

Contains more Vitamin B1Vitamin B1	+83.2%
Contains more Vitamin B3Vitamin B3	+49.9%
Contains more FolateFolate	+15.1%

Contains more Vitamin EVitamin E	+40%
Contains more Vitamin B6Vitamin B6	+270.6%
Contains more Vitamin KVitamin K	+300%

~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	0.481mg	1.305mg	36%
Vitamin B1	0.599mg	0.327mg	23%
Fiber	2.2g	6.5g	17%
Copper	0.168mg	0.287mg	13%
Phosphorus	97mg	178mg	12%
Vitamin B3	4.632mg	3.091mg	10%
Magnesium	26mg	54mg	7%
Vitamin B6	0.034mg	0.126mg	7%
Zinc	0.84mg	1.48mg	6%
Selenium	27.1µg	24.5µg	5%
Polyunsaturated fat	0.535g	1.237g	5%
Folate	107µg	93µg	4%
Fats	1.2g	3.1g	3%
Carbs	55.7g	47.5g	3%
Potassium	120mg	208mg	3%
Iron	2.62mg	2.87mg	3%
Sodium	536mg	596mg	3%
Calcium	86mg	68mg	2%
Vitamin B2	0.327mg	0.305mg	2%
Monounsaturated fat	0.105g	0.932g	2%
Calories	275kcal	250kcal	1%
Protein	9.1g	8.7g	1%
Vitamin E	0.3mg	0.42mg	1%
Vitamin K	0.2µg	0.8µg	1%
Saturated fat	0.166g	0.437g	1%
Protein per 100 calories	3.3g	3.5g	N/A
Calories per 10 g protein	302kcal	287kcal	N/A
Weight per 100 calories	36g	40g	N/A
Unsaturated / Saturated Fat ratio	3.9	5	N/A
Net carbs	53.5g	41g	N/A
Sugar	1.3g	0.53g	N/A
Vitamin B5	0.397mg	0.404mg	0%
Choline	14.6mg	14.6mg	0%
Tryptophan	0.105mg	0.097mg	0%
Threonine	0.257mg	0.267mg	0%
Isoleucine	0.349mg	0.334mg	0%
Leucine	0.634mg	0.602mg	0%
Lysine	0.219mg	0.248mg	0%
Methionine	0.16mg	0.155mg	0%
Phenylalanine	0.446mg	0.422mg	0%
Valine	0.394mg	0.396mg	0%
Histidine	0.195mg	0.196mg	0%