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Breadfruit vs. Mackerel — In-Depth Nutrition Comparison

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How are breadfruit and mackerel different?

  • Breadfruit is higher in vitamin C and fiber; however, mackerel is richer in vitamin B12, vitamin D, selenium, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin B12 for mackerel is 500% higher.
  • Breadfruit has less saturated fat.
  • Mackerel has a lower glycemic index (0) than breadfruit (62).

Breadfruit, raw and Fish, mackerel, salted are the varieties used in this article.

Infographic

Breadfruit vs Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +288.2%
Contains more IronIron +159.3%
Contains more CopperCopper +19%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +746.7%
Contains more SeleniumSelenium +12133.3%
~equal in Potassium ~520mg

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +450%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2280%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B3Vitamin B3 +266.7%
Contains more Vitamin B6Vitamin B6 +310%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1460%
Contains more CholineCholine +936.7%
~equal in Folate ~15µg

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +64.3%
Contains more ProteinProtein +1629%
Contains more FatsFats +10813%
Contains more OtherOther +1340.9%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +24370.6%
Contains more Poly. FatPolyunsaturated fat +9309.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Breadfruit Mackerel
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Breadfruit Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 2mg 4450mg 193%
Selenium 0.6µg 73.4µg 132%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Polyunsaturated fat 0.066g 6.21g 41%
Fats 0.23g 25.1g 38%
Protein 1.07g 18.5g 35%
Vitamin C 29mg 0mg 32%
Phosphorus 30mg 254mg 32%
Cholesterol 0mg 95mg 32%
Saturated fat 0.048g 7.148g 32%
Vitamin B6 0.1mg 0.41mg 24%
Monounsaturated fat 0.034g 8.32g 21%
Fiber 4.9g 0g 20%
Choline 9.8mg 101.6mg 17%
Vitamin E 0.1mg 2.38mg 15%
Vitamin B3 0.9mg 3.3mg 15%
Vitamin B2 0.03mg 0.19mg 12%
Iron 0.54mg 1.4mg 11%
Calories 103kcal 305kcal 10%
Carbs 27.12g 0g 9%
Zinc 0.12mg 1.1mg 9%
Vitamin B5 0.457mg 9%
Vitamin B1 0.11mg 0.02mg 8%
Magnesium 25mg 60mg 8%
Vitamin K 0.5µg 7.8µg 6%
Vitamin A 0µg 47µg 5%
Calcium 17mg 66mg 5%
Manganese 0.06mg 3%
Copper 0.084mg 0.1mg 2%
Potassium 490mg 520mg 1%
Net carbs 22.22g 0g N/A
Sugar 11g 0g N/A
Folate 14µg 15µg 0%
Threonine 0.052mg 0%
Isoleucine 0.064mg 0%
Leucine 0.065mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.026mg 0%
Valine 0.047mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Breadfruit
172%
Mackerel
Minerals Daily Need Coverage Score
14%
Breadfruit
131%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 11g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Breadfruit
Breadfruit is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 4448mg)
Which food is lower in Saturated fat?
Breadfruit
Breadfruit is lower in Saturated fat (difference - 7.1g)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.