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  6. Breadfruit vs. Mango

Breadfruit vs. Mango — In-Depth Nutrition Comparison

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A recap on differences between Breadfruit and Mango

  • Breadfruit is higher in Fiber, Potassium, Vitamin B1, and Vitamin B5, yet Mango is higher in Vitamin C, Folate, Vitamin A RAE, and Vitamin E .
  • Breadfruit covers your daily Fiber needs 13% more than Mango.
  • Breadfruit contains 4 times more Vitamin B1 than Mango. While Breadfruit contains 0.11mg of Vitamin B1, Mango contains only 0.028mg.
  • The amount of Sugar in Breadfruit is lower.

Food varieties used in this article are Breadfruit, raw and Mangos, raw.

Infographic

Breadfruit vs Mango 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.
Breadfruit
Breadfruit
6
:
3
Mango
Mango
Contains more Calcium +54.5%
Contains more Iron +237.5%
Contains more Magnesium +150%
Contains more Phosphorus +114.3%
Contains more Potassium +191.7%
Contains more Zinc +33.3%
Contains less Sodium -50%
Contains more Copper +32.1%
Equal in Manganese - 0.063
Equal in Selenium - 0.6
Breadfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 18% 13% 44% 1% 4% 28% 8% 4%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +54.5%
Contains more Iron +237.5%
Contains more Magnesium +150%
Contains more Phosphorus +114.3%
Contains more Potassium +191.7%
Contains more Zinc +33.3%
Contains less Sodium -50%
Contains more Copper +32.1%
Equal in Manganese - 0.063
Equal in Selenium - 0.6

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.
Breadfruit
Breadfruit
3
:
7
Mango
Mango
Contains more Vitamin B1 +292.9%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +132%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +25.5%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B6 +19%
Contains more Folate +207.1%
Contains more Vitamin K +740%
Breadfruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 97% 28% 7% 17% 28% 24% 11% 0% 2%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B1 +292.9%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +132%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +25.5%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B6 +19%
Contains more Folate +207.1%
Contains more Vitamin K +740%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Breadfruit
Breadfruit
3
:
2
Mango
Mango
Contains more Protein +30.5%
Contains more Carbs +81%
Contains more Other +158.3%
Contains more Fats +65.2%
Contains more Water +18.1%
Breadfruit
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +30.5%
Contains more Carbs +81%
Contains more Other +158.3%
Contains more Fats +65.2%
Contains more Water +18.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Breadfruit
Breadfruit
1
:
2
Mango
Mango
Contains less Saturated Fat -47.8%
Contains more Monounsaturated Fat +311.8%
Equal in Polyunsaturated fat - 0.071
Breadfruit
32% 23% 45%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.066 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -47.8%
Contains more Monounsaturated Fat +311.8%
Equal in Polyunsaturated fat - 0.071

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Breadfruit Mango
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Breadfruit Mango Opinion
Net carbs 22.22g 13.38g Breadfruit
Protein 1.07g 0.82g Breadfruit
Fats 0.23g 0.38g Mango
Carbs 27.12g 14.98g Breadfruit
Calories 103kcal 60kcal Breadfruit
Fructose 4.68g Mango
Sugar 11g 13.66g Breadfruit
Fiber 4.9g 1.6g Breadfruit
Calcium 17mg 11mg Breadfruit
Iron 0.54mg 0.16mg Breadfruit
Magnesium 25mg 10mg Breadfruit
Phosphorus 30mg 14mg Breadfruit
Potassium 490mg 168mg Breadfruit
Sodium 2mg 1mg Mango
Zinc 0.12mg 0.09mg Breadfruit
Copper 0.084mg 0.111mg Mango
Manganese 0.06mg 0.063mg Mango
Selenium 0.6µg 0.6µg
Vitamin A 0IU 1082IU Mango
Vitamin A RAE 0µg 54µg Mango
Vitamin E 0.1mg 0.9mg Mango
Vitamin C 29mg 36.4mg Mango
Vitamin B1 0.11mg 0.028mg Breadfruit
Vitamin B2 0.03mg 0.038mg Mango
Vitamin B3 0.9mg 0.669mg Breadfruit
Vitamin B5 0.457mg 0.197mg Breadfruit
Vitamin B6 0.1mg 0.119mg Mango
Folate 14µg 43µg Mango
Vitamin K 0.5µg 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.052mg 0.031mg Breadfruit
Isoleucine 0.064mg 0.029mg Breadfruit
Leucine 0.065mg 0.05mg Breadfruit
Lysine 0.037mg 0.066mg Mango
Methionine 0.01mg 0.008mg Breadfruit
Phenylalanine 0.026mg 0.027mg Mango
Valine 0.047mg 0.042mg Breadfruit
Histidine 0.019mg Mango
Saturated Fat 0.048g 0.092g Breadfruit
Monounsaturated Fat 0.034g 0.14g Mango
Polyunsaturated fat 0.066g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Breadfruit
26%
Mango
Minerals Daily Need Coverage Score
14%
Breadfruit
9%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Breadfruit
Breadfruit is lower in Sugar (difference - 2.66g)
Which food is lower in Saturated Fat?
Breadfruit
Breadfruit is lower in Saturated Fat (difference - 0.044g)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $0.3)
Which food is richer in minerals?
Breadfruit
Breadfruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.