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Breadfruit vs Kiwifruit - In-Depth Nutrition Comparison

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What are the differences between Breadfruit and Kiwifruit?

  • Breadfruit is higher in Fiber, Vitamin B1, Vitamin B5, and Potassium, however Kiwifruit is richer in Vitamin C, Vitamin K, Vitamin E , and Copper.
  • Kiwifruit's daily need coverage for Vitamin C is 71% more.
  • Kiwifruit contains 4 times less Vitamin B1 than Breadfruit. Breadfruit contains 0.11mg of Vitamin B1, while Kiwifruit contains 0.027mg.

We used Breadfruit, raw and Kiwifruit, green, raw types in this article.

Infographic

Breadfruit vs Kiwifruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +74.2%
Contains more Potassium +57.1%
Contains more Magnesium +47.1%
Contains less Sodium -33.3%
Contains more Calcium +100%
Contains more Copper +54.8%
Contains more Zinc +16.7%
Contains more Phosphorus +13.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 44% 18% 28% 4% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains more Iron +74.2%
Contains more Potassium +57.1%
Contains more Magnesium +47.1%
Contains less Sodium -33.3%
Contains more Calcium +100%
Contains more Copper +54.8%
Contains more Zinc +16.7%
Contains more Phosphorus +13.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +307.4%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +163.9%
Contains more Vitamin B5 +149.7%
Contains more Vitamin B6 +58.7%
Contains more Vitamin C +219.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1360%
Contains more Vitamin K +7960%
Contains more Folate +78.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 97% 0% 2% 0% 28% 7% 17% 28% 24% 0% 2% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Contains more Vitamin B1 +307.4%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +163.9%
Contains more Vitamin B5 +149.7%
Contains more Vitamin B6 +58.7%
Contains more Vitamin C +219.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1360%
Contains more Vitamin K +7960%
Contains more Folate +78.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Breadfruit Kiwifruit
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Breadfruit Kiwifruit Opinion
Calories 103kcal 61kcal Breadfruit
Protein 1.07g 1.14g Kiwifruit
Fats 0.23g 0.52g Kiwifruit
Vitamin C 29mg 92.7mg Kiwifruit
Net carbs 22.22g 11.66g Breadfruit
Carbs 27.12g 14.66g Breadfruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.54mg 0.31mg Breadfruit
Calcium 17mg 34mg Kiwifruit
Potassium 490mg 312mg Breadfruit
Magnesium 25mg 17mg Breadfruit
Sugar 11g 8.99g Kiwifruit
Fiber 4.9g 3g Breadfruit
Copper 0.084mg 0.13mg Kiwifruit
Zinc 0.12mg 0.14mg Kiwifruit
Starch g 0g Kiwifruit
Phosphorus 30mg 34mg Kiwifruit
Sodium 2mg 3mg Breadfruit
Vitamin A 0IU 87IU Kiwifruit
Vitamin E 0.1mg 1.46mg Kiwifruit
Vitamin D 0µg 0µg
Vitamin B1 0.11mg 0.027mg Breadfruit
Vitamin B2 0.03mg 0.025mg Breadfruit
Vitamin B3 0.9mg 0.341mg Breadfruit
Vitamin B5 0.457mg 0.183mg Breadfruit
Vitamin B6 0.1mg 0.063mg Breadfruit
Vitamin B12 0µg 0µg
Vitamin K 0.5µg 40.3µg Kiwifruit
Folate 14µg 25µg Kiwifruit
Trans Fat 0g 0g
Saturated Fat 0.048g 0.029g Kiwifruit
Monounsaturated Fat 0.034g 0.047g Kiwifruit
Polyunsaturated fat 0.066g 0.287g Kiwifruit
Tryptophan mg 0.015mg Kiwifruit
Threonine 0.052mg 0.047mg Breadfruit
Isoleucine 0.064mg 0.051mg Breadfruit
Leucine 0.065mg 0.066mg Kiwifruit
Lysine 0.037mg 0.061mg Kiwifruit
Methionine 0.01mg 0.024mg Kiwifruit
Phenylalanine 0.026mg 0.044mg Kiwifruit
Valine 0.047mg 0.057mg Kiwifruit
Histidine mg 0.027mg Kiwifruit
Fructose g 4.35g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Kiwifruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Breadfruit
42
Kiwifruit
Mineral Summary Score
16
Breadfruit
15
Kiwifruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Breadfruit
7%
Kiwifruit
Carbohydrates
27%
Breadfruit
15%
Kiwifruit
Fats
1%
Breadfruit
2%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 2.01g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 4)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 1mg)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/nutrients
  2. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.