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Breadfruit vs Mango - In-Depth Nutrition Comparison

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A recap on differences between Breadfruit and Mango

  • Breadfruit is higher in Fiber, Potassium, Vitamin B1, and Vitamin B5, yet Mango is higher in Vitamin C, Folate, Vitamin A RAE, and Vitamin E .
  • Breadfruit covers your daily Fiber needs 13% more than Mango.
  • Breadfruit contains 4 times more Vitamin B1 than Mango. While Breadfruit contains 0.11mg of Vitamin B1, Mango contains only 0.028mg.
  • The amount of Sugar in Breadfruit is lower.

Food varieties used in this article are Breadfruit, raw and Mangos, raw.

Infographic

Breadfruit vs Mango 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 Calcium +54.5%
Contains more Iron +237.5%
Contains more Magnesium +150%
Contains more Phosphorus +114.3%
Contains more Potassium +191.7%
Contains more Zinc +33.3%
Contains less Sodium -50%
Contains more Copper +32.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 18% 13% 44% 1% 4% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Calcium +54.5%
Contains more Iron +237.5%
Contains more Magnesium +150%
Contains more Phosphorus +114.3%
Contains more Potassium +191.7%
Contains more Zinc +33.3%
Contains less Sodium -50%
Contains more Copper +32.1%

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
:
7
Mango
Contains more Vitamin B1 +292.9%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +132%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +25.5%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B6 +19%
Contains more Folate +207.1%
Contains more Vitamin K +740%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 97% 28% 7% 17% 28% 24% 11% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B1 +292.9%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +132%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +25.5%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B6 +19%
Contains more Folate +207.1%
Contains more Vitamin K +740%

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 Mango
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Breadfruit Mango Opinion
Net carbs 22.22g 13.38g Breadfruit
Protein 1.07g 0.82g Breadfruit
Fats 0.23g 0.38g Mango
Carbs 27.12g 14.98g Breadfruit
Calories 103kcal 60kcal Breadfruit
Starch g g
Fructose g 4.68g Mango
Sugar 11g 13.66g Breadfruit
Fiber 4.9g 1.6g Breadfruit
Calcium 17mg 11mg Breadfruit
Iron 0.54mg 0.16mg Breadfruit
Magnesium 25mg 10mg Breadfruit
Phosphorus 30mg 14mg Breadfruit
Potassium 490mg 168mg Breadfruit
Sodium 2mg 1mg Mango
Zinc 0.12mg 0.09mg Breadfruit
Copper 0.084mg 0.111mg Mango
Vitamin A 0IU 1082IU Mango
Vitamin E 0.1mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 29mg 36.4mg Mango
Vitamin B1 0.11mg 0.028mg Breadfruit
Vitamin B2 0.03mg 0.038mg Mango
Vitamin B3 0.9mg 0.669mg Breadfruit
Vitamin B5 0.457mg 0.197mg Breadfruit
Vitamin B6 0.1mg 0.119mg Mango
Folate 14µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 0.5µg 4.2µg Mango
Tryptophan mg 0.013mg Mango
Threonine 0.052mg 0.031mg Breadfruit
Isoleucine 0.064mg 0.029mg Breadfruit
Leucine 0.065mg 0.05mg Breadfruit
Lysine 0.037mg 0.066mg Mango
Methionine 0.01mg 0.008mg Breadfruit
Phenylalanine 0.026mg 0.027mg Mango
Valine 0.047mg 0.042mg Breadfruit
Histidine mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.048g 0.092g Breadfruit
Monounsaturated Fat 0.034g 0.14g Mango
Polyunsaturated fat 0.066g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26
Mango
Mineral Summary Score
16
Breadfruit
10
Mango

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
5%
Mango
Carbohydrates
27%
Breadfruit
15%
Mango
Fats
1%
Breadfruit
2%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Breadfruit
Breadfruit is lower in Sugar (difference - 2.66g)
Which food is lower in Saturated Fat?
Breadfruit
Breadfruit is lower in Saturated Fat (difference - 0.044g)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $0.3)
Which food is richer in minerals?
Breadfruit
Breadfruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.