Pumpernickel bread vs. Muffin — In-Depth Nutrition Comparison

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How are pumpernickel bread and muffin different?

Pumpernickel bread is richer in manganese, selenium, copper, fiber, iron, and vitamin B1, while muffin is higher in vitamin K, fats, and choline.
Pumpernickel bread covers your daily need for manganese 37% more than muffin.
Pumpernickel bread contains 6 times more fiber than muffin. Pumpernickel bread contains 6.5g of fiber, while muffin contains 1.1g.
Pumpernickel bread is lower in saturated fat.

Bread, pumpernickel and Muffins, blueberry, commercially prepared (Includes mini-muffins) types were used 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

Muffin

Contains more MagnesiumMagnesium	+440%
Contains more CalciumCalcium	+54.5%
Contains more PotassiumPotassium	+71.9%
Contains more IronIron	+120.8%
Contains more CopperCopper	+378.3%
Contains more ZincZinc	+300%
Contains more PhosphorusPhosphorus	+21.9%
Contains more ManganeseManganese	+190.6%
Contains more SeleniumSelenium	+198.8%

Contains less SodiumSodium

-43.6%

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

Muffin

Contains more Vitamin B1Vitamin B1	+94.6%
Contains more Vitamin B2Vitamin B2	+87.1%
Contains more Vitamin B3Vitamin B3	+118%
Contains more Vitamin B6Vitamin B6	+215%
Contains more FolateFolate	+93.8%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+288.1%
Contains more Vitamin B5Vitamin B5	+16.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+4800%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)		1.022g	64%
Polyunsaturated fat	1.237g	8.103g	46%
Omega-6 (Linoleic acid)		6.911g	41%
Manganese	1.305mg	0.449mg	37%
Vitamin K	0.8µg	39.2µg	32%
Selenium	24.5µg	8.2µg	30%
Copper	0.287mg	0.06mg	25%
Fiber	6.5g	1.1g	22%
Fats	3.1g	16.07g	20%
Iron	2.87mg	1.3mg	20%
Choline	14.6mg	92.5mg	14%
Vitamin B1	0.327mg	0.168mg	13%
Sodium	596mg	336mg	11%
Vitamin B2	0.305mg	0.163mg	11%
Folate	93µg	48µg	11%
Saturated fat	0.437g	2.844g	11%
Cholesterol	0mg	30mg	10%
Magnesium	54mg	10mg	10%
Zinc	1.48mg	0.37mg	10%
Vitamin B3	3.091mg	1.418mg	10%
Monounsaturated fat	0.932g	4.822g	10%
Protein	8.7g	4.49g	8%
Vitamin E	0.42mg	1.63mg	8%
Starch		16.31g	7%
Vitamin B6	0.126mg	0.04mg	7%
Vitamin B12	0µg	0.16µg	7%
Calories	250kcal	375kcal	6%
Phosphorus	178mg	146mg	5%
Potassium	208mg	121mg	3%
Carbs	47.5g	53g	2%
Calcium	68mg	44mg	2%
Vitamin A	0µg	21µg	2%
Fructose		1.21g	2%
Vitamin C	0mg	0.9mg	1%
Vitamin D*	0 IU	4 IU	1%
Vitamin D	0µg	0.1µg	1%
Vitamin B5	0.404mg	0.47mg	1%
Protein per 100 calories	3.5g	1.2g	N/A
Calories per 10 g protein	287kcal	835kcal	N/A
Weight per 100 calories	40g	27g	N/A
Unsaturated / Saturated Fat ratio	5	4.5	N/A
Net carbs	41g	51.9g	N/A
Sugar	0.53g	31.47g	N/A
Trans fat		0.2g	N/A
Tryptophan	0.097mg	0.066mg	0%
Threonine	0.267mg	0.181mg	0%
Isoleucine	0.334mg	0.224mg	0%
Leucine	0.602mg	0.421mg	0%
Lysine	0.248mg	0.199mg	0%
Methionine	0.155mg	0.115mg	0%
Phenylalanine	0.422mg	0.277mg	0%
Valine	0.396mg	0.257mg	0%
Histidine	0.196mg	0.128mg	0%
Omega-3 (DHA)	0g	0.008g	N/A
Omega-3 (DPA)	0g	0.001g	N/A
Omega-6 (Gamma-linolenic acid)		0.048g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.002g	N/A
Omega-6 (Eicosadienoic acid)		0.007g	N/A