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Breadfruit vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between breadfruit and graham cracker

  • Breadfruit has more vitamin C; however, graham cracker has more manganese, iron, phosphorus, vitamin B3, vitamin B2, folate, vitamin B1, and vitamin K.
  • Graham cracker's daily need coverage for manganese is 42% more.
  • Breadfruit is lower in sodium.
  • Graham cracker has a higher glycemic index than breadfruit.

The food varieties used in the comparison are Breadfruit, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Breadfruit vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +188.2%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +352.9%
Contains more IronIron +600%
Contains more CopperCopper +102.4%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +516.7%
Contains more ManganeseManganese +1598.3%
Contains more SeleniumSelenium +950%

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +66.1%
Contains more Vitamin EVitamin E +1410%
Contains more Vitamin B1Vitamin B1 +140.9%
Contains more Vitamin B2Vitamin B2 +956.7%
Contains more Vitamin B3Vitamin B3 +393.2%
Contains more Vitamin B6Vitamin B6 +56%
Contains more Vitamin KVitamin K +2760%
Contains more FolateFolate +550%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.42mg
~equal in Vitamin B12 ~0µg

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +1984.1%
Contains more ProteinProtein +525.2%
Contains more FatsFats +4508.7%
Contains more CarbsCarbs +186.4%
Contains more OtherOther +78.5%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +7279.4%
Contains more Poly. FatPolyunsaturated fat +8063.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Breadfruit Graham cracker DV% diff.
Manganese 0.06mg 1.019mg 42%
Iron 0.54mg 3.78mg 41%
Polyunsaturated fat 0.066g 5.388g 35%
Vitamin C 29mg 0mg 32%
Vitamin B3 0.9mg 4.439mg 22%
Vitamin B2 0.03mg 0.317mg 22%
Phosphorus 30mg 185mg 22%
Sodium 2mg 459mg 20%
Starch 46.56g 19%
Folate 14µg 91µg 19%
Carbs 27.12g 77.66g 17%
Calories 103kcal 430kcal 16%
Fats 0.23g 10.6g 16%
Vitamin B1 0.11mg 0.265mg 13%
Vitamin K 0.5µg 14.3µg 12%
Protein 1.07g 6.69g 11%
Copper 0.084mg 0.17mg 10%
Selenium 0.6µg 6.3µg 10%
Potassium 490mg 170mg 9%
Vitamin E 0.1mg 1.51mg 9%
Zinc 0.12mg 0.96mg 8%
Saturated fat 0.048g 1.633g 7%
Fiber 4.9g 3.4g 6%
Calcium 17mg 77mg 6%
Monounsaturated fat 0.034g 2.509g 6%
Magnesium 25mg 40mg 4%
Vitamin B6 0.1mg 0.156mg 4%
Fructose 0.99g 1%
Choline 9.8mg 5.9mg 1%
Vitamin B5 0.457mg 0.42mg 1%
Net carbs 22.22g 74.26g N/A
Sugar 11g 24.85g N/A
Trans fat 0g 0.055g N/A
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 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Graham cracker
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
32%
Graham cracker
Minerals Daily Need Coverage Score
14%
Breadfruit
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Breadfruit
Breadfruit is lower in Sugar (difference - 13.85g)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Breadfruit
Breadfruit is lower in Saturated fat (difference - 1.585g)
Which food is lower in glycemic index?
Breadfruit
Breadfruit is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.