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  6. Breadfruit vs. Chinese cabbage

Breadfruit vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on the differences between breadfruit and Chinese cabbage

  • Breadfruit is higher in fiber, vitamin B5, potassium, and copper, yet Chinese cabbage is higher in vitamin A, vitamin K, vitamin C, folate, calcium, and vitamin B6.
  • Chinese cabbage covers your daily vitamin A needs 89% more than breadfruit.
  • Breadfruit contains 5 times more vitamin B5 than Chinese cabbage. While breadfruit contains 0.457mg of vitamin B5, Chinese cabbage contains only 0.088mg.
  • The glycemic index of Chinese cabbage is lower.

Food varieties used in this article are Breadfruit, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Breadfruit vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +94.4%
Contains more CopperCopper +300%
Contains less SodiumSodium -96.9%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +517.6%
Contains more IronIron +48.1%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +23.3%
Contains more ManganeseManganese +165%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin B5Vitamin B5 +419.3%
Contains more CholineCholine +53.1%
Contains more Vitamin CVitamin C +55.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B6Vitamin B6 +94%
Contains more Vitamin KVitamin K +9000%
Contains more FolateFolate +371.4%
~equal in Vitamin E ~0.09mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Chinese cabbage DV% diff.
Vitamin K 0.5µg 45.5µg 38%
Vitamin A 0µg 223µg 25%
Vitamin C 29mg 45mg 18%
Fiber 4.9g 1g 16%
Folate 14µg 66µg 13%
Calcium 17mg 105mg 9%
Carbs 27.12g 2.18g 8%
Copper 0.084mg 0.021mg 7%
Vitamin B6 0.1mg 0.194mg 7%
Potassium 490mg 252mg 7%
Vitamin B5 0.457mg 0.088mg 7%
Vitamin B1 0.11mg 0.04mg 6%
Calories 103kcal 13kcal 5%
Manganese 0.06mg 0.159mg 4%
Iron 0.54mg 0.8mg 3%
Sodium 2mg 65mg 3%
Vitamin B2 0.03mg 0.07mg 3%
Vitamin B3 0.9mg 0.5mg 3%
Zinc 0.12mg 0.19mg 1%
Choline 9.8mg 6.4mg 1%
Phosphorus 30mg 37mg 1%
Magnesium 25mg 19mg 1%
Protein 1.07g 1.5g 1%
Fats 0.23g 0.2g 0%
Net carbs 22.22g 1.18g N/A
Sugar 11g 1.18g N/A
Vitamin E 0.1mg 0.09mg 0%
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.048g 0.027g 0%
Monounsaturated fat 0.034g 0.015g 0%
Polyunsaturated fat 0.066g 0.096g 0%
Tryptophan 0.015mg 0%
Threonine 0.052mg 0.049mg 0%
Isoleucine 0.064mg 0.085mg 0%
Leucine 0.065mg 0.088mg 0%
Lysine 0.037mg 0.089mg 0%
Methionine 0.01mg 0.009mg 0%
Phenylalanine 0.026mg 0.044mg 0%
Valine 0.047mg 0.066mg 0%
Histidine 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more FatsFats +15%
Contains more CarbsCarbs +1144%
Contains more OtherOther +16.3%
Contains more ProteinProtein +40.2%
Contains more WaterWater +34.9%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +126.7%
Contains less Sat. FatSaturated fat -43.8%
Contains more Poly. FatPolyunsaturated fat +45.5%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.