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  6. Breadfruit vs. Navy bean raw

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

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A recap on differences between breadfruit and navy bean raw

  • Breadfruit is higher in vitamin C, yet navy bean raw is higher in copper, folate, vitamin B1, magnesium, iron, manganese, vitamin B2, phosphorus, and vitamin B5.
  • Navy bean raw covers your daily copper needs 30% more than breadfruit.
  • Breadfruit contains 2 times more vitamin C than navy bean raw. While breadfruit contains 29mg of vitamin C, navy bean raw contains only 18.8mg.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Breadfruit, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Breadfruit vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +59.6%
Contains less SodiumSodium -84.6%
Contains more MagnesiumMagnesium +304%
Contains more IronIron +257.4%
Contains more CopperCopper +323.8%
Contains more ZincZinc +641.7%
Contains more PhosphorusPhosphorus +233.3%
Contains more ManganeseManganese +580%
~equal in Selenium ~0.6µg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +54.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +254.5%
Contains more Vitamin B2Vitamin B2 +616.7%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin B5Vitamin B5 +80.5%
Contains more Vitamin B6Vitamin B6 +91%
Contains more FolateFolate +842.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Navy bean raw DV% diff.
Copper 0.084mg 0.356mg 30%
Folate 14µg 132µg 30%
Vitamin B1 0.11mg 0.39mg 23%
Fiber 4.9g 20%
Magnesium 25mg 101mg 18%
Iron 0.54mg 1.93mg 17%
Manganese 0.06mg 0.408mg 15%
Vitamin B2 0.03mg 0.215mg 14%
Vitamin C 29mg 18.8mg 11%
Protein 1.07g 6.15g 10%
Phosphorus 30mg 100mg 10%
Vitamin B6 0.1mg 0.191mg 7%
Zinc 0.12mg 0.89mg 7%
Vitamin B5 0.457mg 0.825mg 7%
Carbs 27.12g 13.05g 5%
Potassium 490mg 307mg 5%
Choline 9.8mg 2%
Polyunsaturated fat 0.066g 0.407g 2%
Vitamin B3 0.9mg 1.22mg 2%
Calories 103kcal 67kcal 2%
Fats 0.23g 0.7g 1%
Vitamin E 0.1mg 1%
Net carbs 22.22g 13.05g N/A
Calcium 17mg 15mg 0%
Sugar 11g N/A
Sodium 2mg 13mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.048g 0.085g 0%
Monounsaturated fat 0.034g 0.052g 0%
Tryptophan 0.064mg 0%
Threonine 0.052mg 0.258mg 0%
Isoleucine 0.064mg 0.273mg 0%
Leucine 0.065mg 0.442mg 0%
Lysine 0.037mg 0.35mg 0%
Methionine 0.01mg 0.064mg 0%
Phenylalanine 0.026mg 0.31mg 0%
Valine 0.047mg 0.316mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more CarbsCarbs +107.8%
Contains more ProteinProtein +474.8%
Contains more FatsFats +204.3%
Contains more WaterWater +12%
~equal in Other ~0.95g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -43.5%
Contains more Mono. FatMonounsaturated fat +52.9%
Contains more Poly. FatPolyunsaturated fat +516.7%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.