Rolls, pumpernickel vs Bread, cracked-wheat
Nutrition comparison per 100 g.
Rolls, pumpernickel
277 kcal
Bread, cracked-wheat
260 kcal
Calories
277 kcal
260 kcal
Protein
10.8 g
8.7 g
Carbs
52.8 g
49.5 g
Fiber
5.4 g
5.5 g
Sugars
0.4 g
~
Fat
2.8 g
3.9 g
Sodium
707 mg
538 mg
Key takeaways
- Bread, cracked-wheat has 6% fewer calories (260 kcal vs 277 kcal).
- Rolls, pumpernickel has more protein (10.8 g vs 8.7 g).
- Bread, cracked-wheat has more carbs (49.5 g vs 52.8 g).
- Bread, cracked-wheat has more fiber (5.5 g vs 5.4 g).
- Rolls, pumpernickel has more fat (2.8 g vs 3.9 g).
| Macronutrients | Rolls, pumpernickel | Bread, cracked-wheat |
|---|---|---|
| Calories | 277 kcal | 260 kcal |
| Protein | 10.8 g | 8.7 g |
| Total Fat | 2.8 g | 3.9 g |
| Total Carbohydrate | 52.8 g | 49.5 g |
| Dietary Fiber | 5.4 g | 5.5 g |
| Total Sugars | 0.4 g | ~ |
| Water | 32.0 g | 35.8 g |
| Carbohydrates | Rolls, pumpernickel | Bread, cracked-wheat |
|---|---|---|
| Total Carbohydrate | 52.8 g | 49.5 g |
| Dietary Fiber | 5.4 g | 5.5 g |
| Total Sugars | 0.4 g | ~ |
| Fats & Fatty Acids | Rolls, pumpernickel | Bread, cracked-wheat |
|---|---|---|
| Total Fat | 2.8 g | 3.9 g |
| Saturated Fat | 0.5 g | 0.9 g |
| Monounsaturated Fat | 0.6 g | 1.9 g |
| Polyunsaturated Fat | 1.2 g | 0.7 g |
| Omega-3 Fatty Acids | 113.0 mg | 33.0 mg |
| Omega-6 Fatty Acids | 1,073.0 mg | 648.0 mg |
| Protein & Amino Acids | Rolls, pumpernickel | Bread, cracked-wheat |
|---|---|---|
| Protein | 10.8 g | 8.7 g |
| Histidine | 198.0 mg | 193.0 mg |
| Isoleucine | 347.0 mg | 338.0 mg |
| Leucine | 635.0 mg | 606.0 mg |
| Lysine | 233.0 mg | 244.0 mg |
| Methionine | 153.0 mg | 148.0 mg |
| Phenylalanine | 456.0 mg | 419.0 mg |
| Threonine | 273.0 mg | 261.0 mg |
| Tryptophan | 106.0 mg | 112.0 mg |
| Valine | 412.0 mg | 387.0 mg |
| Alanine | 319.0 mg | 306.0 mg |
| Arginine | 354.0 mg | 348.0 mg |
| Aspartic Acid | 468.0 mg | 433.0 mg |
| Cystine | 196.0 mg | 190.0 mg |
| Glutamic Acid | 2,963.0 mg | 2,770.0 mg |
| Glycine | 328.0 mg | 321.0 mg |
| Proline | 1,036.0 mg | 922.0 mg |
| Serine | 463.0 mg | 417.0 mg |
| Tyrosine | 229.0 mg | 253.0 mg |
| Vitamins | Rolls, pumpernickel | Bread, cracked-wheat |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | ~ |
| Vitamin E | 0.6 mg | ~ |
| Vitamin K | 1.5 mcg | ~ |
| Thiamin (B1) | 0.4 mg | 0.4 mg |
| Riboflavin (B2) | 0.3 mg | 0.2 mg |
| Niacin (B3) | 3.0 mg | 3.7 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 86.0 mcg | 61.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.6 mg | 0.5 mg |
| Choline | 14.6 mg | ~ |
| Minerals | Rolls, pumpernickel | Bread, cracked-wheat |
|---|---|---|
| Calcium | 67.0 mg | 43.0 mg |
| Iron | 2.8 mg | 2.8 mg |
| Magnesium | 54.0 mg | 52.0 mg |
| Phosphorus | 171.0 mg | 153.0 mg |
| Potassium | 208.0 mg | 177.0 mg |
| Sodium | 707.0 mg | 538.0 mg |
| Zinc | 1.5 mg | 1.2 mg |
| Copper | 0.3 mg | 0.2 mg |
| Manganese | 1.9 mg | 1.4 mg |
| Selenium | 27.8 mcg | 25.3 mcg |
| Sterols | Rolls, pumpernickel | Bread, cracked-wheat |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 3.0 mg | ~ |
| Other | Rolls, pumpernickel | Bread, cracked-wheat |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 2.5 g | 2.1 g |
Frequently asked questions
Which has fewer calories, Rolls, pumpernickel or Bread, cracked-wheat?
Bread, cracked-wheat has fewer calories: 277 kcal for Rolls, pumpernickel vs 260 kcal for Bread, cracked-wheat per 100 g.
Which has more protein, Rolls, pumpernickel or Bread, cracked-wheat?
Rolls, pumpernickel has more protein: 10.8 g for Rolls, pumpernickel vs 8.7 g for Bread, cracked-wheat per 100 g.
Which has more fiber, Rolls, pumpernickel or Bread, cracked-wheat?
Bread, cracked-wheat has more fiber: 5.4 g for Rolls, pumpernickel vs 5.5 g for Bread, cracked-wheat per 100 g.
Is Rolls, pumpernickel or Bread, cracked-wheat healthier?
Bread, cracked-wheat is lower in calories, and Rolls, pumpernickel is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.