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  6. Pumpernickel bread vs. Rye bread

Pumpernickel bread vs. Rye bread — In-Depth Nutrition Comparison

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The main differences between pumpernickel bread and rye bread

  • Pumpernickel bread has more manganese, copper, and phosphorus; however, rye bread has more selenium and vitamin B1.
  • Daily need coverage for manganese for pumpernickel bread is 21% higher.
  • Rye bread has 2 times less copper than pumpernickel bread. Pumpernickel bread has 0.287mg of copper, while rye bread has 0.186mg.
  • Rye bread has a higher glycemic index than pumpernickel bread.

Food types used in this article are Bread, pumpernickel and Bread, rye.

Infographic

Pumpernickel bread vs Rye bread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Contains more MagnesiumMagnesium +35%
Contains more PotassiumPotassium +25.3%
Contains more CopperCopper +54.3%
Contains more ZincZinc +29.8%
Contains more PhosphorusPhosphorus +42.4%
Contains more ManganeseManganese +58.4%
Contains more SeleniumSelenium +26.1%
~equal in Calcium ~73mg
~equal in Iron ~2.83mg
~equal in Sodium ~603mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83%
Contains more Vitamin EVitamin E +27.3%
Contains more Vitamin B6Vitamin B6 +68%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +32.7%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +18.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.335mg
~equal in Vitamin B5 ~0.44mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Rye bread DV% diff.
Manganese 1.305mg 0.824mg 21%
Selenium 24.5µg 30.9µg 12%
Copper 0.287mg 0.186mg 11%
Vitamin B1 0.327mg 0.434mg 9%
Phosphorus 178mg 125mg 8%
Vitamin B3 3.091mg 3.805mg 4%
Vitamin B6 0.126mg 0.075mg 4%
Folate 93µg 110µg 4%
Magnesium 54mg 40mg 3%
Fiber 6.5g 5.8g 3%
Zinc 1.48mg 1.14mg 3%
Polyunsaturated fat 1.237g 0.799g 3%
Vitamin B2 0.305mg 0.335mg 2%
Calcium 68mg 73mg 1%
Potassium 208mg 166mg 1%
Iron 2.87mg 2.83mg 1%
Vitamin E 0.42mg 0.33mg 1%
Vitamin B5 0.404mg 0.44mg 1%
Saturated fat 0.437g 0.626g 1%
Monounsaturated fat 0.932g 1.311g 1%
Calories 250kcal 259kcal 0%
Protein 8.7g 8.5g 0%
Fats 3.1g 3.3g 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 41g 42.5g N/A
Carbs 47.5g 48.3g 0%
Sugar 0.53g 3.85g N/A
Sodium 596mg 603mg 0%
Vitamin K 0.8µg 1.2µg 0%
Choline 14.6mg 14.6mg 0%
Tryptophan 0.097mg 0.096mg 0%
Threonine 0.267mg 0.255mg 0%
Isoleucine 0.334mg 0.319mg 0%
Leucine 0.602mg 0.579mg 0%
Lysine 0.248mg 0.233mg 0%
Methionine 0.155mg 0.139mg 0%
Phenylalanine 0.422mg 0.411mg 0%
Valine 0.396mg 0.379mg 0%
Histidine 0.196mg 0.182mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
~equal in Protein ~8.5g
~equal in Fats ~3.3g
~equal in Carbs ~48.3g
~equal in Water ~37.3g
~equal in Other ~2.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Contains less Sat. FatSaturated fat -30.2%
Contains more Poly. FatPolyunsaturated fat +54.8%
Contains more Mono. FatMonounsaturated fat +40.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/nutrients
  2. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.