Pumpernickel bread vs. French rolls — In-Depth Nutrition Comparison

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Summary of differences between pumpernickel bread and french rolls

Pumpernickel bread has more manganese, copper, phosphorus, fiber, magnesium, vitamin B6, and zinc; however, french rolls are higher in vitamin B1, vitamin B3, and selenium.
Pumpernickel bread covers your daily need for manganese 32% more than french rolls.
Pumpernickel bread has 3 times more vitamin B6 than french rolls. While pumpernickel bread has 0.126mg of vitamin B6, french rolls have only 0.039mg.
The glycemic index of french rolls is higher.

These are the specific foods used in this comparison Bread, pumpernickel and Rolls, french.

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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

French rolls

Contains more MagnesiumMagnesium	+170%
Contains more PotassiumPotassium	+82.5%
Contains more CopperCopper	+112.6%
Contains more ZincZinc	+64.4%
Contains more PhosphorusPhosphorus	+111.9%
Contains more ManganeseManganese	+133.5%

Contains more CalciumCalcium	+33.8%
Contains more SeleniumSelenium	+13.9%

~equal in Iron ~2.71mg

~equal in Sodium ~574mg

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

French rolls

Contains more Vitamin EVitamin E	+40%
Contains more Vitamin B6Vitamin B6	+223.1%

Contains more Vitamin B1Vitamin B1	+59.9%
Contains more Vitamin B3Vitamin B3	+40.8%
Contains more Vitamin B5Vitamin B5	+11.9%
Contains more Vitamin KVitamin K	+125%
Contains more FolateFolate	+21.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.3mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.305mg	0.559mg	32%
Copper	0.287mg	0.135mg	17%
Vitamin B1	0.327mg	0.523mg	16%
Methionine	0.155mg	153mg	15%
Fiber	6.5g	3.2g	13%
Phosphorus	178mg	84mg	13%
Magnesium	54mg	20mg	8%
Vitamin B3	3.091mg	4.352mg	8%
Vitamin B6	0.126mg	0.039mg	7%
Selenium	24.5µg	27.9µg	6%
Zinc	1.48mg	0.9mg	5%
Folate	93µg	113µg	5%
Potassium	208mg	114mg	3%
Monounsaturated fat	0.932g	1.961g	3%
Polyunsaturated fat	1.237g	0.834g	3%
Fats	3.1g	4.3g	2%
Calcium	68mg	91mg	2%
Iron	2.87mg	2.71mg	2%
Saturated fat	0.437g	0.962g	2%
Calories	250kcal	277kcal	1%
Carbs	47.5g	50.2g	1%
Sodium	596mg	574mg	1%
Vitamin E	0.42mg	0.3mg	1%
Vitamin B5	0.404mg	0.452mg	1%
Vitamin K	0.8µg	1.8µg	1%
Protein	8.7g	8.6g	0%
Protein per 100 calories	3.5g	3.1g	N/A
Calories per 10 g protein	287kcal	322kcal	N/A
Weight per 100 calories	40g	36g	N/A
Unsaturated / Saturated Fat ratio	5	2.9	N/A
Net carbs	41g	47g	N/A
Sugar	0.53g	0.31g	N/A
Vitamin B2	0.305mg	0.3mg	0%
Choline	14.6mg	14.8mg	0%
Tryptophan	0.097mg	0.099mg	0%
Threonine	0.267mg	0.255mg	0%
Isoleucine	0.334mg	0.336mg	0%
Leucine	0.602mg	0.608mg	0%
Lysine	0.248mg	0.231mg	0%
Phenylalanine	0.422mg	0.422mg	0%
Valine	0.396mg	0.38mg	0%
Histidine	0.196mg	0.188mg	0%