Pumpernickel bread vs. Tortilla — In-Depth Nutrition Comparison

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How are pumpernickel bread and tortillas different?

Tortillas have more vitamin B1, phosphorus, selenium, calcium, vitamin B6, fiber, folate, vitamin B3, and fats than pumpernickel bread.
Daily need coverage for vitamin B1 for tortillas is 41% higher.
Pumpernickel bread has less saturated fat.

Bread, pumpernickel and Tortillas, ready-to-bake or -fry, whole wheat 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

Tortilla

Contains more ManganeseManganese

+∞%

Contains more MagnesiumMagnesium	+57.4%
Contains more CalciumCalcium	+258.8%
Contains more PotassiumPotassium	+26%
Contains more ZincZinc	+29.7%
Contains more PhosphorusPhosphorus	+94.4%
Contains less SodiumSodium	-14.1%
Contains more SeleniumSelenium	+51%

~equal in Iron ~2.63mg

~equal in Copper ~0.266mg

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

Tortilla

Contains more Vitamin B5Vitamin B5

+∞%

Contains more Vitamin EVitamin E	+114.3%
Contains more Vitamin B1Vitamin B1	+151.7%
Contains more Vitamin B3Vitamin B3	+57.2%
Contains more Vitamin B6Vitamin B6	+147.6%
Contains more Vitamin KVitamin K	+462.5%
Contains more FolateFolate	+48.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.289mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.305mg		57%
Vitamin B1	0.327mg	0.823mg	41%
Phosphorus	178mg	346mg	24%
Selenium	24.5µg	37µg	23%
Saturated fat	0.437g	4.878g	20%
Calcium	68mg	244mg	18%
Vitamin B6	0.126mg	0.312mg	14%
Fiber	6.5g	9.8g	13%
Vitamin B3	3.091mg	4.858mg	11%
Folate	93µg	138µg	11%
Fats	3.1g	9.76g	10%
Vitamin B5	0.404mg		8%
Magnesium	54mg	85mg	7%
Monounsaturated fat	0.932g	3.062g	5%
Zinc	1.48mg	1.92mg	4%
Sodium	596mg	512mg	4%
Calories	250kcal	310kcal	3%
Iron	2.87mg	2.63mg	3%
Vitamin E	0.42mg	0.9mg	3%
Vitamin K	0.8µg	4.5µg	3%
Protein	8.7g	9.76g	2%
Potassium	208mg	262mg	2%
Copper	0.287mg	0.266mg	2%
Polyunsaturated fat	1.237g	0.992g	2%
Carbs	47.5g	45.89g	1%
Vitamin B2	0.305mg	0.289mg	1%
Choline	14.6mg	20mg	1%
Protein per 100 calories	3.5g	3.1g	N/A
Calories per 10 g protein	287kcal	318kcal	N/A
Weight per 100 calories	40g	32g	N/A
Unsaturated / Saturated Fat ratio	5	0.83	N/A
Net carbs	41g	36.09g	N/A
Sugar	0.53g	2.44g	N/A
Tryptophan	0.097mg	0.129mg	0%
Threonine	0.267mg	0.312mg	0%
Isoleucine	0.334mg	0.353mg	0%
Leucine	0.602mg	0.671mg	0%
Lysine	0.248mg	0.37mg	0%
Methionine	0.155mg	0.163mg	0%
Phenylalanine	0.422mg	0.488mg	0%
Valine	0.396mg	0.444mg	0%
Histidine	0.196mg	0.255mg	0%