Pumpernickel bread vs. Pan dulce — In-Depth Nutrition Comparison

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How are pumpernickel bread and pan dulce different?

Pumpernickel bread is higher in manganese, copper, fiber, phosphorus, magnesium, and zinc; however, pan dulce is richer in fats.
Daily need coverage for manganese for pumpernickel bread is 37% higher.
Pumpernickel bread contains 3 times more fiber than pan dulce. While pumpernickel bread contains 6.5g of fiber, pan dulce contains only 2.3g.
Pan dulce has less sodium.
Pumpernickel bread has a lower glycemic index (49) than pan dulce (62).

Bread, pumpernickel and Bread, pan dulce, sweet yeast bread are the varieties 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

Pan dulce

Contains more MagnesiumMagnesium	+125%
Contains more PotassiumPotassium	+101.9%
Contains more CopperCopper	+137.2%
Contains more ZincZinc	+76.2%
Contains more PhosphorusPhosphorus	+89.4%
Contains more ManganeseManganese	+183.7%

Contains more CalciumCalcium	+26.5%
Contains less SodiumSodium	-61.7%

~equal in Iron ~2.87mg

~equal in Selenium ~26.2µg

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

Pan dulce

Contains more Vitamin EVitamin E	+44.8%
Contains more Vitamin B2Vitamin B2	+32.6%
Contains more Vitamin B6Vitamin B6	+121.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+15.3%
Contains more Vitamin B3Vitamin B3	+12%
Contains more Vitamin B5Vitamin B5	+46%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+100%
Contains more FolateFolate	+16.1%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.305mg	0.46mg	37%
Copper	0.287mg	0.121mg	18%
Fiber	6.5g	2.3g	17%
Starch		37.8g	16%
Sodium	596mg	228mg	16%
Fats	3.1g	11.58g	13%
Phosphorus	178mg	94mg	12%
Cholesterol	0mg	30mg	10%
Saturated fat	0.437g	2.183g	8%
Magnesium	54mg	24mg	7%
Omega-6 (Linoleic acid)		1.21g	7%
Calories	250kcal	367kcal	6%
Zinc	1.48mg	0.84mg	6%
Vitamin B2	0.305mg	0.23mg	6%
Monounsaturated fat	0.932g	3.499g	6%
Vitamin B6	0.126mg	0.057mg	5%
Vitamin B12	0µg	0.11µg	5%
Fructose		4.05g	5%
Vitamin B1	0.327mg	0.377mg	4%
Vitamin B5	0.404mg	0.59mg	4%
Folate	93µg	108µg	4%
Omega-3 (ALA)		0.066g	4%
Carbs	47.5g	56.38g	3%
Potassium	208mg	103mg	3%
Selenium	24.5µg	26.2µg	3%
Choline	14.6mg	29.1mg	3%
Calcium	68mg	86mg	2%
Vitamin B3	3.091mg	3.463mg	2%
Polyunsaturated fat	1.237g	1.53g	2%
Protein	8.7g	9.42g	1%
Vitamin C	0mg	1.2mg	1%
Vitamin A	0µg	5µg	1%
Vitamin E	0.42mg	0.29mg	1%
Vitamin K	0.8µg	1.6µg	1%
Protein per 100 calories	3.5g	2.6g	N/A
Calories per 10 g protein	287kcal	390kcal	N/A
Weight per 100 calories	40g	27g	N/A
Unsaturated / Saturated Fat ratio	5	2.3	N/A
Net carbs	41g	54.08g	N/A
Iron	2.87mg	2.87mg	0%
Sugar	0.53g	12.5g	N/A
Trans fat		1.103g	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-3 (DPA)	0g	0.001g	N/A
Omega-3 (Eicosatrienoic acid)		0.002g	N/A
Omega-6 (Gamma-linolenic acid)		0.001g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.002g	N/A
Omega-6 (Eicosadienoic acid)		0.009g	N/A