Pumpernickel bread vs rice cakes: which is healthier?

They are about equally nutrient-dense: pumpernickel bread scores 37/100 and rice cakes 37/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Pumpernickel bread

37/100Lower nutrient density

250 kcal per 100 g. 1 slice: 32 g

Rice cakes

37/100Lower nutrient density

387 kcal per 100 g. 2 cakes: 18 g

Which to pick for your goal

Fewer caloriesPumpernickel bread250 vs 387 kcal per 100 g
More proteinAbout even8.7 vs 8.2 g per 100 g
More fiberPumpernickel bread6.5 vs 4.2 g per 100 g
Less sugarAbout even0.5 vs 0.9 g per 100 g
More potassiumRice cakes208 vs 290 mg per 100 g
Less saturated fatAbout even0.4 vs 0.6 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Pumpernickel bread, 100 g	Rice cakes, 100 g	Pumpernickel bread, 32 g	Rice cakes, 18 g
Calories	250 kcal	387 kcal	80 kcal	70 kcal
Protein	8.7 g	8.2 g	2.8 g	1.5 g
Carbohydrates	48 g	82 g	15 g	15 g
Sugars	0.5 g	0.9 g	0.2 g	0.2 g
Fiber	6.5 g	4.2 g	2.1 g	0.8 g
Fat	3.1 g	2.8 g	1 g	0.5 g
Saturated fat	0.4 g	0.6 g	0.1 g	0.1 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	208 mg	290 mg	67 mg	52 mg
Iron	2.9 mg	1.5 mg	0.9 mg	0.3 mg
Calcium	68 mg	11 mg	22 mg	2 mg
Magnesium	54 mg	131 mg	17 mg	24 mg
Sodium	596 mg	26 mg	191 mg	4.7 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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