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  6. Breadfruit vs. Coconut

Breadfruit vs. Coconut — In-Depth Nutrition Comparison

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Summary of differences between breadfruit and coconut

  • Breadfruit has more vitamin C; however, coconut is higher in manganese, copper, iron, selenium, fiber, phosphorus, and zinc.
  • Coconut covers your daily need for saturated fat, 148% more than breadfruit.
  • Breadfruit has 9 times more vitamin C than coconut. While breadfruit has 29mg of vitamin C, coconut has only 3.3mg.
  • Breadfruit has less saturated fat.

These are the specific foods used in this comparison Breadfruit, raw and Nuts, coconut meat, raw.

Infographic

Breadfruit vs Coconut infographic
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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.
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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +37.6%
Contains less SodiumSodium -90%
Contains more MagnesiumMagnesium +28%
Contains more IronIron +350%
Contains more CopperCopper +417.9%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +276.7%
Contains more ManganeseManganese +2400%
Contains more SeleniumSelenium +1583.3%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +778.8%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +52.3%
Contains more Vitamin B6Vitamin B6 +85.2%
Contains more Vitamin KVitamin K +150%
Contains more Vitamin EVitamin E +140%
Contains more FolateFolate +85.7%
Contains more CholineCholine +23.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Coconut DV% diff.
Saturated fat 0.048g 29.698g 135%
Manganese 0.06mg 1.5mg 63%
Fats 0.23g 33.49g 51%
Copper 0.084mg 0.435mg 39%
Vitamin C 29mg 3.3mg 29%
Iron 0.54mg 2.43mg 24%
Selenium 0.6µg 10.1µg 17%
Fiber 4.9g 9g 16%
Calories 103kcal 354kcal 13%
Phosphorus 30mg 113mg 12%
Zinc 0.12mg 1.1mg 9%
Protein 1.07g 3.33g 5%
Vitamin B6 0.1mg 0.054mg 4%
Vitamin B1 0.11mg 0.066mg 4%
Potassium 490mg 356mg 4%
Carbs 27.12g 15.23g 4%
Vitamin B5 0.457mg 0.3mg 3%
Folate 14µg 26µg 3%
Monounsaturated fat 0.034g 1.425g 3%
Polyunsaturated fat 0.066g 0.366g 2%
Magnesium 25mg 32mg 2%
Vitamin B3 0.9mg 0.54mg 2%
Vitamin E 0.1mg 0.24mg 1%
Vitamin B2 0.03mg 0.02mg 1%
Sodium 2mg 20mg 1%
Net carbs 22.22g 6.23g N/A
Calcium 17mg 14mg 0%
Sugar 11g 6.23g N/A
Vitamin K 0.5µg 0.2µg 0%
Choline 9.8mg 12.1mg 0%
Tryptophan 0.039mg 0%
Threonine 0.052mg 0.121mg 0%
Isoleucine 0.064mg 0.131mg 0%
Leucine 0.065mg 0.247mg 0%
Lysine 0.037mg 0.147mg 0%
Methionine 0.01mg 0.062mg 0%
Phenylalanine 0.026mg 0.169mg 0%
Valine 0.047mg 0.202mg 0%
Histidine 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more CarbsCarbs +78.1%
Contains more WaterWater +50.4%
Contains more ProteinProtein +211.2%
Contains more FatsFats +14460.9%
~equal in Other ~0.96g

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +4091.2%
Contains more Poly. FatPolyunsaturated fat +454.5%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.