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  6. Breadfruit vs. Chard raw

Breadfruit vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between breadfruit and chard raw?

  • Breadfruit is richer in fiber and vitamin B1, while chard raw is higher in vitamin K, vitamin A, iron, magnesium, manganese, vitamin E, and copper.
  • Chard raw's daily need coverage for vitamin K is 691% higher.
  • Chard raw has 3 times less fiber than breadfruit. Breadfruit has 4.9g of fiber, while chard raw has 1.6g.
  • Breadfruit is lower in sodium.
  • Breadfruit has a higher glycemic index (62) than chard raw (32).

We used Breadfruit, raw and Chard, swiss, raw types in this comparison.

Infographic

Breadfruit vs Chard 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more PotassiumPotassium +29.3%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +200%
Contains more IronIron +233.3%
Contains more CopperCopper +113.1%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +53.3%
Contains more ManganeseManganese +510%
Contains more SeleniumSelenium +50%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B5Vitamin B5 +165.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1790%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin KVitamin K +165900%
Contains more CholineCholine +83.7%
~equal in Vitamin C ~30mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.099mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Breadfruit Chard raw DV% diff.
Vitamin K 0.5µg 830µg 691%
Vitamin A 0µg 306µg 34%
Iron 0.54mg 1.8mg 16%
Magnesium 25mg 81mg 13%
Manganese 0.06mg 0.366mg 13%
Fiber 4.9g 1.6g 13%
Vitamin E 0.1mg 1.89mg 12%
Copper 0.084mg 0.179mg 11%
Sodium 2mg 213mg 9%
Carbs 27.12g 3.74g 8%
Vitamin B1 0.11mg 0.04mg 6%
Vitamin B5 0.457mg 0.172mg 6%
Vitamin B2 0.03mg 0.09mg 5%
Calories 103kcal 19kcal 4%
Vitamin B3 0.9mg 0.4mg 3%
Potassium 490mg 379mg 3%
Calcium 17mg 51mg 3%
Phosphorus 30mg 46mg 2%
Zinc 0.12mg 0.36mg 2%
Vitamin C 29mg 30mg 1%
Choline 9.8mg 18mg 1%
Protein 1.07g 1.8g 1%
Selenium 0.6µg 0.9µg 1%
Fats 0.23g 0.2g 0%
Net carbs 22.22g 2.14g N/A
Sugar 11g 1.1g N/A
Vitamin B6 0.1mg 0.099mg 0%
Folate 14µg 14µg 0%
Saturated fat 0.048g 0.03g 0%
Monounsaturated fat 0.034g 0.04g 0%
Polyunsaturated fat 0.066g 0.07g 0%
Tryptophan 0.017mg 0%
Threonine 0.052mg 0.083mg 0%
Isoleucine 0.064mg 0.147mg 0%
Leucine 0.065mg 0.13mg 0%
Lysine 0.037mg 0.099mg 0%
Methionine 0.01mg 0.019mg 0%
Phenylalanine 0.026mg 0.11mg 0%
Valine 0.047mg 0.11mg 0%
Histidine 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +15%
Contains more CarbsCarbs +625.1%
Contains more ProteinProtein +68.2%
Contains more WaterWater +31.2%
Contains more OtherOther +72%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains less Sat. FatSaturated fat -37.5%
Contains more Mono. FatMonounsaturated fat +17.6%
~equal in Polyunsaturated fat ~0.07g

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.