Breadfruit vs. Buckwheat — In-Depth Nutrition Comparison

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How are breadfruit and buckwheat different?

Breadfruit is higher in vitamin C, potassium, fiber, and vitamin B1; however, buckwheat is richer in manganese, copper, magnesium, and phosphorus.
Daily need coverage for vitamin C for breadfruit is 32% higher.
Breadfruit contains 6 times more potassium than buckwheat. While breadfruit contains 490mg of potassium, buckwheat contains only 88mg.
Buckwheat has a lower glycemic index (51) than breadfruit (62).

Breadfruit, raw and Buckwheat groats, roasted, cooked are the varieties used in this article.

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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.

Breadfruit

Buckwheat

Contains more CalciumCalcium	+142.9%
Contains more PotassiumPotassium	+456.8%
Contains less SodiumSodium	-50%

Contains more MagnesiumMagnesium	+104%
Contains more IronIron	+48.1%
Contains more CopperCopper	+73.8%
Contains more ZincZinc	+408.3%
Contains more PhosphorusPhosphorus	+133.3%
Contains more ManganeseManganese	+571.7%
Contains more SeleniumSelenium	+266.7%

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.

Breadfruit

Buckwheat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+175%
Contains more Vitamin B5Vitamin B5	+27.3%
Contains more Vitamin B6Vitamin B6	+29.9%

Contains more Vitamin B2Vitamin B2	+30%
Contains more Vitamin KVitamin K	+280%
Contains more CholineCholine	+105.1%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~0.09mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.94mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	29mg	0mg	32%
Manganese	0.06mg	0.403mg	15%
Potassium	490mg	88mg	12%
Fiber	4.9g	2.7g	9%
Copper	0.084mg	0.146mg	7%
Phosphorus	30mg	70mg	6%
Magnesium	25mg	51mg	6%
Vitamin B1	0.11mg	0.04mg	6%
Protein	1.07g	3.38g	5%
Zinc	0.12mg	0.61mg	4%
Selenium	0.6µg	2.2µg	3%
Iron	0.54mg	0.8mg	3%
Vitamin B6	0.1mg	0.077mg	2%
Carbs	27.12g	19.94g	2%
Vitamin B5	0.457mg	0.359mg	2%
Choline	9.8mg	20.1mg	2%
Vitamin K	0.5µg	1.9µg	1%
Polyunsaturated fat	0.066g	0.188g	1%
Calories	103kcal	92kcal	1%
Vitamin B2	0.03mg	0.039mg	1%
Calcium	17mg	7mg	1%
Fats	0.23g	0.62g	1%
Net carbs	22.22g	17.24g	N/A
Sugar	11g	0.9g	N/A
Sodium	2mg	4mg	0%
Vitamin E	0.1mg	0.09mg	0%
Vitamin B3	0.9mg	0.94mg	0%
Folate	14µg	14µg	0%
Saturated fat	0.048g	0.134g	0%
Monounsaturated fat	0.034g	0.188g	0%
Tryptophan		0.049mg	0%
Threonine	0.052mg	0.129mg	0%
Isoleucine	0.064mg	0.127mg	0%
Leucine	0.065mg	0.212mg	0%
Lysine	0.037mg	0.172mg	0%
Methionine	0.01mg	0.044mg	0%
Phenylalanine	0.026mg	0.133mg	0%
Valine	0.047mg	0.173mg	0%
Histidine		0.079mg	0%
Fructose		0.1g	0%