Pumpernickel vs 12" Wheat Wrap

Compare calories, protein, carbs, fat, sodium, and fiber for these Groucho's Deli menu items.

Quick answer

Pumpernickel is lowest in calories, while 12" Wheat Wrap gives the most protein.

Lowest calories

Pumpernickel

120 kcal

Highest protein

12" Wheat Wrap

8 g protein

Lowest carbs

Pumpernickel

27 g carbs

Lowest sodium

Pumpernickel

260 mg sodium

Side-by-side nutrition facts

Values are per listed serving and may vary by location or preparation.

Menu item	Calories	Protein	Carbs	Fat	Fiber	Sodium
PumpernickelBreads	120 kcal	6 g	27 g	0 g	2 g	260 mg
12" Wheat WrapBreads	300 kcal	8 g	49 g	8 g	4 g	560 mg

Choose Pumpernickel if your priority is keeping calories lower. It has 120 calories per serving.

Choose 12" Wheat Wrap if you want the most protein. It has 8g protein per serving.

If sodium matters, Pumpernickel is the lighter sodium pick at 260mg.

Open these items in the Groucho's Deli calculator to see combined calories and macros.