Pumpernickel bread vs. Doughnuts — In-Depth Nutrition Comparison

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Important differences between pumpernickel bread and doughnuts

Pumpernickel bread has more manganese, selenium, copper, fiber, zinc, and magnesium; however, doughnuts have more fats, phosphorus, and vitamin E.
Doughnuts' daily need coverage for saturated fat is 53% more.
Pumpernickel bread has 4 times more manganese than doughnuts. Pumpernickel bread has 1.305mg of manganese, while doughnuts have 0.333mg.
Pumpernickel bread is lower in saturated fat.
Doughnuts have a higher glycemic index than pumpernickel bread.

The food varieties used in the comparison are Bread, pumpernickel and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).

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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

Doughnuts

Contains more MagnesiumMagnesium	+217.6%
Contains more CalciumCalcium	+70%
Contains more PotassiumPotassium	+55.2%
Contains more IronIron	+13.4%
Contains more CopperCopper	+218.9%
Contains more ZincZinc	+196%
Contains more ManganeseManganese	+291.9%
Contains more SeleniumSelenium	+142.6%

Contains more PhosphorusPhosphorus	+46.1%
Contains less SodiumSodium	-20%

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

Doughnuts

Contains more Vitamin B6Vitamin B6

+152%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+373.8%
Contains more Vitamin B1Vitamin B1	+19.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+1125%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.301mg

~equal in Vitamin B3 ~2.91mg

~equal in Vitamin B5 ~0.377mg

~equal in Folate ~92µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.437g	11.105g	48%
Manganese	1.305mg	0.333mg	42%
Fats	3.1g	24.93g	34%
Selenium	24.5µg	10.1µg	26%
Copper	0.287mg	0.09mg	22%
Omega-6 (Linoleic acid)		3.573g	21%
Fiber	6.5g	1.7g	19%
Monounsaturated fat	0.932g	8.544g	19%
Polyunsaturated fat	1.237g	3.915g	18%
Omega-3 (ALA)		0.239g	15%
Phosphorus	178mg	260mg	12%
Starch		25.91g	11%
Vitamin E	0.42mg	1.99mg	10%
Calories	250kcal	434kcal	9%
Magnesium	54mg	17mg	9%
Zinc	1.48mg	0.5mg	9%
Vitamin K	0.8µg	9.8µg	8%
Protein	8.7g	5.31g	7%
Vitamin B6	0.126mg	0.05mg	6%
Sodium	596mg	477mg	5%
Vitamin B1	0.327mg	0.39mg	5%
Iron	2.87mg	2.53mg	4%
Choline	14.6mg	37.3mg	4%
Cholesterol	0mg	10mg	3%
Calcium	68mg	40mg	3%
Vitamin B12	0µg	0.06µg	3%
Potassium	208mg	134mg	2%
Vitamin B3	3.091mg	2.91mg	1%
Vitamin B5	0.404mg	0.377mg	1%
Protein per 100 calories	3.5g	1.2g	N/A
Calories per 10 g protein	287kcal	817kcal	N/A
Weight per 100 calories	40g	23g	N/A
Unsaturated / Saturated Fat ratio	5	1.1	N/A
Net carbs	41g	45.36g	N/A
Carbs	47.5g	47.06g	0%
Sugar	0.53g	18.15g	N/A
Vitamin A	0µg	4µg	0%
Vitamin B2	0.305mg	0.301mg	0%
Folate	93µg	92µg	0%
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%
Omega-3 (DHA)	0g	0.001g	N/A
Omega-3 (Eicosatrienoic acid)		0.001g	N/A
Omega-6 (Gamma-linolenic acid)		0.017g	N/A
Omega-6 (Eicosadienoic acid)		0.006g	N/A