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  6. Breadfruit vs. Lentil

Breadfruit vs. Lentil — In-Depth Nutrition Comparison

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How are breadfruit and lentil different?

  • Breadfruit is higher in vitamin C; however, lentil is richer in folate, iron, phosphorus, manganese, copper, fiber, zinc, and vitamin B6.
  • Daily need coverage for folate for lentil is 42% higher.
  • Breadfruit contains 19 times more vitamin C than lentil. While breadfruit contains 29mg of vitamin C, lentil contains only 1.5mg.
  • Lentil has a lower glycemic index (29) than breadfruit (62).

Breadfruit, raw and Lentils, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Breadfruit vs Lentil 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%
Lentil
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more PotassiumPotassium +32.8%
Contains more MagnesiumMagnesium +44%
Contains more CalciumCalcium +11.8%
Contains more IronIron +516.7%
Contains more CopperCopper +198.8%
Contains more ZincZinc +958.3%
Contains more PhosphorusPhosphorus +500%
Contains more ManganeseManganese +723.3%
Contains more SeleniumSelenium +366.7%
~equal in Sodium ~2mg

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%
Lentil
Lentil
8
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin CVitamin C +1833.3%
Contains more Vitamin B1Vitamin B1 +53.6%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B3Vitamin B3 +17.8%
Contains more Vitamin B5Vitamin B5 +39.6%
Contains more Vitamin B6Vitamin B6 +78%
Contains more Vitamin KVitamin K +240%
Contains more FolateFolate +1192.9%
Contains more CholineCholine +233.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.11mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Lentil DV% diff.
Folate 14µg 181µg 42%
Iron 0.54mg 3.33mg 35%
Vitamin C 29mg 1.5mg 31%
Phosphorus 30mg 180mg 21%
Manganese 0.06mg 0.494mg 19%
Copper 0.084mg 0.251mg 19%
Protein 1.07g 9.02g 16%
Fiber 4.9g 7.9g 12%
Zinc 0.12mg 1.27mg 10%
Vitamin B6 0.1mg 0.178mg 6%
Vitamin B1 0.11mg 0.169mg 5%
Potassium 490mg 369mg 4%
Choline 9.8mg 32.7mg 4%
Vitamin B5 0.457mg 0.638mg 4%
Selenium 0.6µg 2.8µg 4%
Vitamin B2 0.03mg 0.073mg 3%
Magnesium 25mg 36mg 3%
Carbs 27.12g 20.13g 2%
Polyunsaturated fat 0.066g 0.175g 1%
Vitamin K 0.5µg 1.7µg 1%
Calories 103kcal 116kcal 1%
Vitamin B3 0.9mg 1.06mg 1%
Fats 0.23g 0.38g 0%
Net carbs 22.22g 12.23g N/A
Calcium 17mg 19mg 0%
Sugar 11g 1.8g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.1mg 0.11mg 0%
Saturated fat 0.048g 0.053g 0%
Monounsaturated fat 0.034g 0.064g 0%
Tryptophan 0.081mg 0%
Threonine 0.052mg 0.323mg 0%
Isoleucine 0.064mg 0.39mg 0%
Leucine 0.065mg 0.654mg 0%
Lysine 0.037mg 0.63mg 0%
Methionine 0.01mg 0.077mg 0%
Phenylalanine 0.026mg 0.445mg 0%
Valine 0.047mg 0.448mg 0%
Histidine 0.254mg 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
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more CarbsCarbs +34.7%
Contains more OtherOther +12%
Contains more ProteinProtein +743%
Contains more FatsFats +65.2%
~equal in Water ~69.64g

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
Lentil
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains less Sat. FatSaturated fat -9.4%
Contains more Mono. FatMonounsaturated fat +88.2%
Contains more Poly. FatPolyunsaturated fat +165.2%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.