Pumpernickel bread vs. Graham cracker — In-Depth Nutrition Comparison

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What are the differences between pumpernickel bread and graham cracker?

Pumpernickel bread is higher in selenium, copper, manganese, and fiber, yet graham cracker is higher in fats, iron, vitamin K, carbs, vitamin B3, and vitamin E.
Pumpernickel bread's daily need coverage for selenium is 33% more.
Pumpernickel bread has 2 times more fiber than graham cracker. While pumpernickel bread has 6.5g of fiber, graham cracker has only 3.4g.
The glycemic index of pumpernickel bread is lower.

We used Bread, pumpernickel and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.

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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

Graham cracker

Contains more MagnesiumMagnesium	+35%
Contains more PotassiumPotassium	+22.4%
Contains more CopperCopper	+68.8%
Contains more ZincZinc	+54.2%
Contains more ManganeseManganese	+28.1%
Contains more SeleniumSelenium	+288.9%

Contains more CalciumCalcium	+13.2%
Contains more IronIron	+31.7%
Contains less SodiumSodium	-23%

~equal in Phosphorus ~185mg

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

Graham cracker

Contains more Vitamin B1Vitamin B1

+23.4%

Contains more Vitamin EVitamin E	+259.5%
Contains more Vitamin B3Vitamin B3	+43.6%
Contains more Vitamin B6Vitamin B6	+23.8%
Contains more Vitamin KVitamin K	+1687.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.317mg

~equal in Vitamin B5 ~0.42mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~91µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)		0.599g	37%
Selenium	24.5µg	6.3µg	33%
Polyunsaturated fat	1.237g	5.388g	28%
Omega-6 (Linoleic acid)		4.735g	28%
Starch		46.56g	19%
Copper	0.287mg	0.17mg	13%
Fats	3.1g	10.6g	12%
Fiber	6.5g	3.4g	12%
Manganese	1.305mg	1.019mg	12%
Iron	2.87mg	3.78mg	11%
Vitamin K	0.8µg	14.3µg	11%
Carbs	47.5g	77.66g	10%
Calories	250kcal	430kcal	9%
Vitamin B3	3.091mg	4.439mg	8%
Vitamin E	0.42mg	1.51mg	7%
Sodium	596mg	459mg	6%
Zinc	1.48mg	0.96mg	5%
Vitamin B1	0.327mg	0.265mg	5%
Saturated fat	0.437g	1.633g	5%
Protein	8.7g	6.69g	4%
Monounsaturated fat	0.932g	2.509g	4%
Magnesium	54mg	40mg	3%
Vitamin B6	0.126mg	0.156mg	2%
Choline	14.6mg	5.9mg	2%
Calcium	68mg	77mg	1%
Potassium	208mg	170mg	1%
Phosphorus	178mg	185mg	1%
Vitamin B2	0.305mg	0.317mg	1%
Folate	93µg	91µg	1%
Fructose		0.99g	1%
Protein per 100 calories	3.5g	1.6g	N/A
Calories per 10 g protein	287kcal	643kcal	N/A
Weight per 100 calories	40g	23g	N/A
Unsaturated / Saturated Fat ratio	5	4.8	N/A
Net carbs	41g	74.26g	N/A
Sugar	0.53g	24.85g	N/A
Vitamin B5	0.404mg	0.42mg	0%
Trans fat		0.055g	N/A
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-6 (Gamma-linolenic acid)		0.024g	N/A
Omega-6 (Eicosadienoic acid)		0.004g	N/A