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  6. Breadfruit vs. Sardine

Breadfruit vs. Sardine — In-Depth Nutrition Comparison

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What are the differences between breadfruit and sardine?

  • Breadfruit is higher in vitamin C and fiber; however, sardine is richer in vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, and vitamin B3.
  • Sardine's daily need coverage for vitamin B12 is 373% more.
  • Sardine has a lower glycemic index (0) than breadfruit (62).

We used Breadfruit, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Breadfruit vs Sardine 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more PotassiumPotassium +23.4%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +56%
Contains more CalciumCalcium +2147.1%
Contains more IronIron +440.7%
Contains more CopperCopper +121.4%
Contains more ZincZinc +991.7%
Contains more PhosphorusPhosphorus +1533.3%
Contains more ManganeseManganese +80%
Contains more SeleniumSelenium +8683.3%

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%
Sardine
Sardine
10
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more FolateFolate +40%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1940%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +656.7%
Contains more Vitamin B3Vitamin B3 +482.8%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin B6Vitamin B6 +67%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +420%
Contains more CholineCholine +665.3%

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.5%
Contains more ProteinProtein +2200.9%
Contains more FatsFats +4878.3%
Contains more OtherOther +364.5%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +11279.4%
Contains more Poly. FatPolyunsaturated fat +7700%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Breadfruit Sardine
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 Sardine DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 0.6µg 52.7µg 95%
Phosphorus 30mg 490mg 66%
Cholesterol 0mg 142mg 47%
Protein 1.07g 24.62g 47%
Calcium 17mg 382mg 37%
Polyunsaturated fat 0.066g 5.148g 34%
Vitamin C 29mg 0mg 32%
Iron 0.54mg 2.92mg 30%
Vitamin B3 0.9mg 5.245mg 27%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Fiber 4.9g 0g 20%
Fats 0.23g 11.45g 17%
Vitamin B2 0.03mg 0.227mg 15%
Sodium 2mg 307mg 13%
Vitamin E 0.1mg 2.04mg 13%
Choline 9.8mg 75mg 12%
Copper 0.084mg 0.186mg 11%
Zinc 0.12mg 1.31mg 11%
Monounsaturated fat 0.034g 3.869g 10%
Carbs 27.12g 0g 9%
Saturated fat 0.048g 1.528g 7%
Calories 103kcal 208kcal 5%
Vitamin B6 0.1mg 0.167mg 5%
Vitamin A 0µg 32µg 4%
Vitamin B5 0.457mg 0.642mg 4%
Vitamin B1 0.11mg 0.08mg 3%
Potassium 490mg 397mg 3%
Magnesium 25mg 39mg 3%
Manganese 0.06mg 0.108mg 2%
Vitamin K 0.5µg 2.6µg 2%
Folate 14µg 10µg 1%
Net carbs 22.22g 0g N/A
Sugar 11g 0g N/A
Tryptophan 0.276mg 0%
Threonine 0.052mg 1.079mg 0%
Isoleucine 0.064mg 1.134mg 0%
Leucine 0.065mg 2.001mg 0%
Lysine 0.037mg 2.26mg 0%
Methionine 0.01mg 0.729mg 0%
Phenylalanine 0.026mg 0.961mg 0%
Valine 0.047mg 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Which food is preferable for your diet?

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

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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
119%
Sardine
Minerals Daily Need Coverage Score
14%
Breadfruit
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 11g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Breadfruit
Breadfruit is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 305mg)
Which food is lower in Saturated fat?
Breadfruit
Breadfruit is lower in Saturated fat (difference - 1.48g)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.