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  6. Breadfruit vs. Bamboo shoots

Breadfruit vs. Bamboo shoots — In-Depth Nutrition Comparison

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A recap on differences between breadfruit and bamboo shoots

  • Breadfruit is higher in vitamin C, fiber, vitamin B5, and magnesium, yet bamboo shoots are higher in copper, vitamin B6, zinc, manganese, and vitamin E.
  • Breadfruit covers your daily vitamin C needs 28% more than bamboo shoots.
  • Breadfruit contains 8 times more magnesium than bamboo shoots. While breadfruit contains 25mg of magnesium, bamboo shoots contain only 3mg.
  • The glycemic index of bamboo shoots is lower.

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

Infographic

Breadfruit vs Bamboo shoots infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +733.3%
Contains more CalciumCalcium +30.8%
Contains less SodiumSodium -50%
Contains more CopperCopper +126.2%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +96.7%
Contains more ManganeseManganese +336.7%
Contains more SeleniumSelenium +33.3%
~equal in Potassium ~533mg
~equal in Iron ~0.5mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +625%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B5Vitamin B5 +183.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B6Vitamin B6 +140%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Bamboo shoots DV% diff.
Vitamin C 29mg 4mg 28%
Copper 0.084mg 0.19mg 12%
Vitamin B6 0.1mg 0.24mg 11%
Fiber 4.9g 2.2g 11%
Manganese 0.06mg 0.262mg 9%
Zinc 0.12mg 1.1mg 9%
Carbs 27.12g 5.2g 7%
Vitamin B5 0.457mg 0.161mg 6%
Vitamin E 0.1mg 1mg 6%
Magnesium 25mg 3mg 5%
Calories 103kcal 27kcal 4%
Phosphorus 30mg 59mg 4%
Vitamin B2 0.03mg 0.07mg 3%
Protein 1.07g 2.6g 3%
Vitamin B1 0.11mg 0.15mg 3%
Choline 9.8mg 0mg 2%
Folate 14µg 7µg 2%
Vitamin B3 0.9mg 0.6mg 2%
Iron 0.54mg 0.5mg 1%
Potassium 490mg 533mg 1%
Fats 0.23g 0.3g 0%
Net carbs 22.22g 3g N/A
Calcium 17mg 13mg 0%
Sugar 11g 3g N/A
Sodium 2mg 4mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.6µg 0.8µg 0%
Vitamin K 0.5µg 0µg 0%
Saturated fat 0.048g 0.069g 0%
Monounsaturated fat 0.034g 0.007g 0%
Polyunsaturated fat 0.066g 0.134g 0%
Tryptophan 0.027mg 0%
Threonine 0.052mg 0.086mg 0%
Isoleucine 0.064mg 0.088mg 0%
Leucine 0.065mg 0.14mg 0%
Lysine 0.037mg 0.134mg 0%
Methionine 0.01mg 0.03mg 0%
Phenylalanine 0.026mg 0.09mg 0%
Valine 0.047mg 0.106mg 0%
Histidine 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more CarbsCarbs +421.5%
Contains more ProteinProtein +143%
Contains more FatsFats +30.4%
Contains more WaterWater +28.8%
~equal in Other ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains less Sat. FatSaturated fat -30.4%
Contains more Mono. FatMonounsaturated fat +385.7%
Contains more Poly. FatPolyunsaturated fat +103%

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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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.