Pumpernickel bread vs. Pastry — In-Depth Nutrition Comparison

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Differences between pumpernickel bread and pastry

Pumpernickel bread has more manganese, fiber, copper, phosphorus, magnesium, and zinc, while pastry has more fats and vitamin K.
Pastry's daily need coverage for fats is 54% higher.
Pastry contains 4 times less fiber than pumpernickel bread. Pumpernickel bread contains 6.5g of fiber, while pastry contains 1.5g.
The amount of sodium in pastry is lower.

The food types used in this comparison are Bread, pumpernickel and Puff pastry, frozen, ready-to-bake.

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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

Pastry

Contains more MagnesiumMagnesium	+237.5%
Contains more CalciumCalcium	+580%
Contains more PotassiumPotassium	+241%
Contains more IronIron	+12.1%
Contains more CopperCopper	+151.8%
Contains more ZincZinc	+179.2%
Contains more PhosphorusPhosphorus	+196.7%
Contains more ManganeseManganese	+167.4%

Contains less SodiumSodium

-58.2%

~equal in Selenium ~24.2µg

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

Pastry

Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+500%
Contains more FolateFolate	+19.2%

Contains more Vitamin EVitamin E	+28.6%
Contains more Vitamin B1Vitamin B1	+21.7%
Contains more Vitamin B3Vitamin B3	+34.8%
Contains more Vitamin KVitamin K	+1912.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.283mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	3.1g	38.1g	54%
Monounsaturated fat	0.932g	21.597g	52%
Saturated fat	0.437g	9.643g	42%
Manganese	1.305mg	0.488mg	36%
Polyunsaturated fat	1.237g	4.894g	24%
Fiber	6.5g	1.5g	20%
Copper	0.287mg	0.114mg	19%
Phosphorus	178mg	60mg	17%
Calories	250kcal	551kcal	15%
Sodium	596mg	249mg	15%
Vitamin K	0.8µg	16.1µg	13%
Magnesium	54mg	16mg	9%
Zinc	1.48mg	0.53mg	9%
Vitamin B5	0.404mg	0mg	8%
Vitamin B6	0.126mg	0.021mg	8%
Vitamin B3	3.091mg	4.168mg	7%
Calcium	68mg	10mg	6%
Vitamin B1	0.327mg	0.398mg	6%
Potassium	208mg	61mg	4%
Iron	2.87mg	2.56mg	4%
Folate	93µg	78µg	4%
Protein	8.7g	7.3g	3%
Vitamin B2	0.305mg	0.283mg	2%
Carbs	47.5g	45.1g	1%
Vitamin E	0.42mg	0.54mg	1%
Selenium	24.5µg	24.2µg	1%
Choline	14.6mg	6.4mg	1%
Protein per 100 calories	3.5g	1.3g	N/A
Calories per 10 g protein	287kcal	755kcal	N/A
Weight per 100 calories	40g	18g	N/A
Unsaturated / Saturated Fat ratio	5	2.7	N/A
Net carbs	41g	43.6g	N/A
Sugar	0.53g	0.74g	N/A
Tryptophan	0.097mg	0.085mg	0%
Threonine	0.267mg	0.196mg	0%
Isoleucine	0.334mg	0.272mg	0%
Leucine	0.602mg	0.508mg	0%
Lysine	0.248mg	0.142mg	0%
Methionine	0.155mg	0.129mg	0%
Phenylalanine	0.422mg	0.362mg	0%
Valine	0.396mg	0.308mg	0%
Histidine	0.196mg	0.156mg	0%