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

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Summary of differences between pumpernickel bread and french toast

Pumpernickel bread has more manganese, copper, iron, folate, and vitamin B1; however, french toast is higher in vitamin A, vitamin B12, and fats.
Pumpernickel bread covers your daily need for manganese 49% more than french toast.
Pumpernickel bread has 5 times more copper than french toast. While pumpernickel bread has 0.287mg of copper, french toast has only 0.058mg.
Pumpernickel bread has less saturated fat.
The glycemic index of french toast is higher.

These are the specific foods used in this comparison Bread, pumpernickel and French toast, prepared from recipe, made with low fat (2%) milk.

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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 toast

Contains more MagnesiumMagnesium	+217.6%
Contains more PotassiumPotassium	+55.2%
Contains more IronIron	+71.9%
Contains more CopperCopper	+394.8%
Contains more ZincZinc	+120.9%
Contains more PhosphorusPhosphorus	+52.1%
Contains more ManganeseManganese	+594.1%
Contains more SeleniumSelenium	+21.9%

Contains more CalciumCalcium	+47.1%
Contains less SodiumSodium	-19.6%

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.

Pumpernickel bread

French toast

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+60.3%
Contains more Vitamin B3Vitamin B3	+89.9%
Contains more Vitamin B6Vitamin B6	+70.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+116.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+35.9%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.321mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.305mg	0.188mg	49%
Cholesterol	0mg	116mg	39%
Fiber	6.5g		26%
Copper	0.287mg	0.058mg	25%
Iron	2.87mg	1.67mg	15%
Vitamin A	0µg	124µg	14%
Vitamin B12	0µg	0.31µg	13%
Folate	93µg	43µg	13%
Fats	3.1g	10.8g	12%
Vitamin B1	0.327mg	0.204mg	10%
Saturated fat	0.437g	2.723g	10%
Magnesium	54mg	17mg	9%
Phosphorus	178mg	117mg	9%
Vitamin B3	3.091mg	1.628mg	9%
Monounsaturated fat	0.932g	4.524g	9%
Polyunsaturated fat	1.237g	2.594g	9%
Carbs	47.5g	25g	8%
Selenium	24.5µg	20.1µg	8%
Zinc	1.48mg	0.67mg	7%
Sodium	596mg	479mg	5%
Vitamin B6	0.126mg	0.074mg	4%
Calcium	68mg	100mg	3%
Vitamin E	0.42mg		3%
Vitamin B5	0.404mg	0.549mg	3%
Choline	14.6mg		3%
Protein	8.7g	7.7g	2%
Potassium	208mg	134mg	2%
Calories	250kcal	229kcal	1%
Vitamin B2	0.305mg	0.321mg	1%
Vitamin K	0.8µg		1%
Protein per 100 calories	3.5g	3.4g	N/A
Calories per 10 g protein	287kcal	297kcal	N/A
Weight per 100 calories	40g	44g	N/A
Unsaturated / Saturated Fat ratio	5	2.6	N/A
Vitamin C	0mg	0.3mg	0%
Net carbs	41g	25g	N/A
Sugar	0.53g		N/A
Tryptophan	0.097mg	0.094mg	0%
Threonine	0.267mg	0.305mg	0%
Isoleucine	0.334mg	0.375mg	0%
Leucine	0.602mg	0.621mg	0%
Lysine	0.248mg	0.413mg	0%
Methionine	0.155mg	0.188mg	0%
Phenylalanine	0.422mg	0.389mg	0%
Valine	0.396mg	0.419mg	0%
Histidine	0.196mg	0.179mg	0%
Omega-3 (EPA)	0g	0.001g	N/A
Omega-3 (DHA)	0g	0.01g	N/A