Pumpernickel bread vs. Crackers — In-Depth Nutrition Comparison

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Summary of differences between pumpernickel bread and crackers

Pumpernickel bread has more manganese, selenium, copper, and fiber; however, crackers are higher in vitamin K, fats, vitamin E, iron, and vitamin B2.
Crackers cover your daily need for vitamin K 57% more than pumpernickel bread.
Pumpernickel bread has 4 times more selenium than crackers. While pumpernickel bread has 24.5µg of selenium, crackers have only 6.7µg.
Pumpernickel bread has less saturated fat.
The glycemic index of crackers is higher.

These are the specific foods used in this comparison Bread, pumpernickel and Crackers, standard snack-type, regular.

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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.

Pumpernickel bread

Crackers

Contains more MagnesiumMagnesium	+200%
Contains more PotassiumPotassium	+76.3%
Contains more CopperCopper	+176%
Contains more ZincZinc	+202%
Contains less SodiumSodium	-17.9%
Contains more ManganeseManganese	+165.8%
Contains more SeleniumSelenium	+265.7%

Contains more CalciumCalcium	+76.5%
Contains more IronIron	+40.4%
Contains more PhosphorusPhosphorus	+39.3%

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.

Pumpernickel bread

Crackers

Contains more Vitamin B6Vitamin B6

+100%

Contains more Vitamin EVitamin E	+621.4%
Contains more Vitamin B1Vitamin B1	+27.2%
Contains more Vitamin B2Vitamin B2	+49.5%
Contains more Vitamin B3Vitamin B3	+40.8%
Contains more Vitamin KVitamin K	+8562.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~0.417mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~92µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)		1.485g	93%
Polyunsaturated fat	1.237g	13.137g	79%
Omega-6 (Linoleic acid)		11.48g	68%
Vitamin K	0.8µg	69.3µg	57%
Fats	3.1g	26.43g	36%
Manganese	1.305mg	0.491mg	35%
Selenium	24.5µg	6.7µg	32%
Saturated fat	0.437g	5.562g	23%
Copper	0.287mg	0.104mg	20%
Starch		49.69g	20%
Fiber	6.5g	2.3g	17%
Vitamin E	0.42mg	3.03mg	17%
Iron	2.87mg	4.03mg	15%
Monounsaturated fat	0.932g	6.553g	14%
Calories	250kcal	510kcal	13%
Vitamin B2	0.305mg	0.456mg	12%
Phosphorus	178mg	248mg	10%
Magnesium	54mg	18mg	9%
Zinc	1.48mg	0.49mg	9%
Vitamin B3	3.091mg	4.352mg	8%
Vitamin B1	0.327mg	0.416mg	7%
Sodium	596mg	726mg	6%
Carbs	47.5g	61.3g	5%
Calcium	68mg	120mg	5%
Vitamin B6	0.126mg	0.063mg	5%
Protein	8.7g	6.64g	4%
Potassium	208mg	118mg	3%
Choline	14.6mg	9.6mg	1%
Protein per 100 calories	3.5g	1.3g	N/A
Calories per 10 g protein	287kcal	768kcal	N/A
Weight per 100 calories	40g	20g	N/A
Unsaturated / Saturated Fat ratio	5	3.5	N/A
Net carbs	41g	59g	N/A
Sugar	0.53g	8.18g	N/A
Vitamin B5	0.404mg	0.417mg	0%
Folate	93µg	92µg	0%
Trans fat		1.076g	N/A
Tryptophan	0.097mg	0.084mg	0%
Threonine	0.267mg	0.193mg	0%
Isoleucine	0.334mg	0.246mg	0%
Leucine	0.602mg	0.471mg	0%
Lysine	0.248mg	0.103mg	0%
Methionine	0.155mg	0.112mg	0%
Phenylalanine	0.422mg	0.331mg	0%
Valine	0.396mg	0.294mg	0%
Histidine	0.196mg	0.145mg	0%
Fructose		0.29g	0%
Omega-6 (Gamma-linolenic acid)		0.062g	N/A
Omega-6 (Eicosadienoic acid)		0.009g	N/A