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  6. Breadfruit vs. Cranberry bean raw

Breadfruit vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are breadfruit and cranberry bean raw different?

  • Breadfruit has more vitamin C; however, cranberry bean raw is richer in folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, zinc, and magnesium.
  • Cranberry bean raw covers your daily need for folate, 148% more than breadfruit.
  • Breadfruit has a higher glycemic index. The glycemic index of breadfruit is 62, while the glycemic index of cranberry bean raw is 35.

Breadfruit, raw and Beans, cranberry (roman), mature seeds, raw types were used in this article.

Infographic

Breadfruit vs Cranberry bean raw 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.
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +524%
Contains more CalciumCalcium +647.1%
Contains more PotassiumPotassium +171.8%
Contains more IronIron +825.9%
Contains more CopperCopper +845.2%
Contains more ZincZinc +2925%
Contains more PhosphorusPhosphorus +1140%
Contains more ManganeseManganese +1433.3%
Contains more SeleniumSelenium +2016.7%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +579.1%
Contains more Vitamin B2Vitamin B2 +610%
Contains more Vitamin B3Vitamin B3 +61.7%
Contains more Vitamin B5Vitamin B5 +63.7%
Contains more Vitamin B6Vitamin B6 +209%
Contains more FolateFolate +4214.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Cranberry bean raw DV% diff.
Folate 14µg 604µg 148%
Fiber 4.9g 24.7g 79%
Copper 0.084mg 0.794mg 79%
Iron 0.54mg 5mg 56%
Vitamin B1 0.11mg 0.747mg 53%
Phosphorus 30mg 372mg 49%
Protein 1.07g 23.03g 44%
Manganese 0.06mg 0.92mg 37%
Vitamin C 29mg 0mg 32%
Zinc 0.12mg 3.63mg 32%
Magnesium 25mg 156mg 31%
Potassium 490mg 1332mg 25%
Selenium 0.6µg 12.7µg 22%
Vitamin B6 0.1mg 0.309mg 16%
Vitamin B2 0.03mg 0.213mg 14%
Calories 103kcal 335kcal 12%
Calcium 17mg 127mg 11%
Carbs 27.12g 60.05g 11%
Vitamin B5 0.457mg 0.748mg 6%
Polyunsaturated fat 0.066g 0.527g 3%
Vitamin B3 0.9mg 1.455mg 3%
Fats 0.23g 1.23g 2%
Choline 9.8mg 2%
Vitamin E 0.1mg 1%
Saturated fat 0.048g 0.316g 1%
Net carbs 22.22g 35.35g N/A
Sugar 11g N/A
Sodium 2mg 6mg 0%
Vitamin K 0.5µg 0%
Monounsaturated fat 0.034g 0.106g 0%
Tryptophan 0.273mg 0%
Threonine 0.052mg 0.969mg 0%
Isoleucine 0.064mg 1.017mg 0%
Leucine 0.065mg 1.838mg 0%
Lysine 0.037mg 1.58mg 0%
Methionine 0.01mg 0.346mg 0%
Phenylalanine 0.026mg 1.245mg 0%
Valine 0.047mg 1.205mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +470.2%
Contains more ProteinProtein +2052.3%
Contains more FatsFats +434.8%
Contains more CarbsCarbs +121.4%
Contains more OtherOther +254.8%

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% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +211.8%
Contains more Poly. FatPolyunsaturated fat +698.5%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.