Pumpernickel bread vs. Dinner rolls — In-Depth Nutrition Comparison
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What are the main differences between pumpernickel bread and dinner rolls?
- Pumpernickel bread is richer in manganese, fiber, copper, phosphorus, and magnesium, yet dinner rolls are richer in vitamin B1, vitamin B3, calcium, iron, and vitamin K.
- Pumpernickel bread's daily need coverage for manganese is 31% higher.
- Pumpernickel bread has 3 times more fiber than dinner rolls. Pumpernickel bread has 6.5g of fiber, while dinner rolls have 2g.
- Pumpernickel bread has a lower glycemic index than dinner rolls.
We used Bread, pumpernickel and Rolls, dinner, plain, commercially prepared (includes brown-and-serve) types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +107.7% |
| Contains more PotassiumPotassium | +49.6% |
| Contains more CopperCopper | +112.6% |
| Contains more ZincZinc | +49.5% |
| Contains more PhosphorusPhosphorus | +45.9% |
| Contains more ManganeseManganese | +124.2% |
| Contains more CalciumCalcium | +161.8% |
| Contains more IronIron | +29.6% |
| Contains less SodiumSodium | -21.6% |
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.
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B6Vitamin B6 | +29.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60.9% |
| Contains more Vitamin B2Vitamin B2 | +22.6% |
| Contains more Vitamin B3Vitamin B3 | +73.6% |
| Contains more Vitamin B5Vitamin B5 | +11.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1225% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.305mg | 0.582mg | 31% |
| Fiber | 6.5g | 2g | 18% |
| Copper | 0.287mg | 0.135mg | 17% |
| Vitamin B1 | 0.327mg | 0.526mg | 17% |
| Vitamin B3 | 3.091mg | 5.367mg | 14% |
| Omega-3 (ALA) | 0.224g | 14% | |
| Calcium | 68mg | 178mg | 11% |
| Iron | 2.87mg | 3.72mg | 11% |
| Phosphorus | 178mg | 122mg | 8% |
| Vitamin K | 0.8µg | 10.6µg | 8% |
| Polyunsaturated fat | 1.237g | 2.509g | 8% |
| Magnesium | 54mg | 26mg | 7% |
| Sodium | 596mg | 467mg | 6% |
| Fats | 3.1g | 6.47g | 5% |
| Vitamin B2 | 0.305mg | 0.374mg | 5% |
| Vitamin B12 | 0µg | 0.13µg | 5% |
| Protein | 8.7g | 10.86g | 4% |
| Zinc | 1.48mg | 0.99mg | 4% |
| Selenium | 24.5µg | 26.8µg | 4% |
| Saturated fat | 0.437g | 1.375g | 4% |
| Calories | 250kcal | 310kcal | 3% |
| Carbs | 47.5g | 52.04g | 2% |
| Potassium | 208mg | 139mg | 2% |
| Vitamin B6 | 0.126mg | 0.097mg | 2% |
| Folate | 93µg | 101µg | 2% |
| Monounsaturated fat | 0.932g | 1.881g | 2% |
| Cholesterol | 0mg | 4mg | 1% |
| Vitamin E | 0.42mg | 0.28mg | 1% |
| Vitamin B5 | 0.404mg | 0.452mg | 1% |
| Protein per 100 calories | 3.5g | 3.5g | N/A |
| Calories per 10 g protein | 287kcal | 285kcal | N/A |
| Weight per 100 calories | 40g | 32g | N/A |
| Unsaturated / Saturated Fat ratio | 5 | 3.2 | N/A |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 41g | 50.04g | N/A |
| Sugar | 0.53g | 5.55g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Choline | 14.6mg | 14.6mg | 0% |
| Tryptophan | 0.097mg | 0.081mg | 0% |
| Threonine | 0.267mg | 0.286mg | 0% |
| Isoleucine | 0.334mg | 0.337mg | 0% |
| Leucine | 0.602mg | 0.729mg | 0% |
| Lysine | 0.248mg | 0.233mg | 0% |
| Methionine | 0.155mg | 0.145mg | 0% |
| Phenylalanine | 0.422mg | 0.506mg | 0% |
| Valine | 0.396mg | 0.401mg | 0% |
| Histidine | 0.196mg | 0.222mg | 0% |
| Omega-3 (DHA) | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
Protein:
10.86 g
Fats:
6.47 g
Carbs:
52.04 g
Water:
28.44 g
Other:
2.19 g
| Contains more WaterWater | +33.3% |
| Contains more ProteinProtein | +24.8% |
| Contains more FatsFats | +108.7% |
~equal in
Carbs
~52.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.437 g
Monounsaturated fat:
Mono. Fat
0.932 g
Polyunsaturated fat:
Poly. Fat
1.237 g
Saturated fat:
Sat. Fat
1.375 g
Monounsaturated fat:
Mono. Fat
1.881 g
Polyunsaturated fat:
Poly. Fat
2.509 g
| Contains less Sat. FatSaturated fat | -68.2% |
| Contains more Mono. FatMonounsaturated fat | +101.8% |
| Contains more Poly. FatPolyunsaturated fat | +102.8% |
