Lets compare vitamin content per 100 grams of Pumpernickel Bread vs Boiled Kidney Beans:
Pumpernickel Bread has 2 times more Vitamin B1, 5.3 times more Vitamin B2, 5.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 14 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B9, more Vitamin C and 10.5 times more Vitamin K than Pumpernickel Bread.
Both Pumpernickel Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 100 g.
Both Pumpernickel Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Pumpernickel Bread vs Boiled Kidney Beans:
Pumpernickel Bread has 1.9 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus, 22.3 times more Selenium, 596 times more Sodium and 1.5 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.9 times more Potassium and 1.8 times more Water than Pumpernickel Bread.
Comparison of macro-nutrients per 100 grams:
Pumpernickel Bread has 2 times more Energy, 6.2 times more Fat, 6 times more Saturated Fat, 10.6 times more Omega 6 and 2.1 times more Carbohydrate than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.8 times more Omega 3 than Pumpernickel Bread.
Both Pumpernickel Bread and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 100 g.
Both Pumpernickel Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.