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Breadfruit vs Mulberry - In-Depth Nutrition Comparison

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How are Breadfruit and Mulberry different?

  • Breadfruit is higher in Fiber, Potassium, and Vitamin B1, however Mulberry is richer in Iron, Vitamin C, Vitamin K, Vitamin B2, and Vitamin E .
  • Daily need coverage for Iron from Mulberry is 16% higher.
  • Breadfruit contains 4 times more Vitamin B1 than Mulberry. While Breadfruit contains 0.11mg of Vitamin B1, Mulberry contains only 0.029mg.

Breadfruit, raw and Mulberries, raw are the varieties used in this article.

Infographic

Breadfruit vs Mulberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +152.6%
Contains more Magnesium +38.9%
Contains more Copper +40%
Contains less Sodium -80%
Contains more Iron +242.6%
Contains more Calcium +129.4%
Contains more Phosphorus +26.7%
Equal in Zinc - 0.12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 44% 18% 28% 4% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Contains more Potassium +152.6%
Contains more Magnesium +38.9%
Contains more Copper +40%
Contains less Sodium -80%
Contains more Iron +242.6%
Contains more Calcium +129.4%
Contains more Phosphorus +26.7%
Equal in Zinc - 0.12

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 +279.3%
Contains more Vitamin B3 +45.2%
Contains more Vitamin B6 +100%
Contains more Folate +133.3%
Contains more Vitamin C +25.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +770%
Contains more Vitamin B2 +236.7%
Contains more Vitamin K +1460%
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 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Contains more Vitamin B1 +279.3%
Contains more Vitamin B3 +45.2%
Contains more Vitamin B6 +100%
Contains more Folate +133.3%
Contains more Vitamin C +25.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +770%
Contains more Vitamin B2 +236.7%
Contains more Vitamin K +1460%

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 Mulberry
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 Mulberry Opinion
Calories 103kcal 43kcal Breadfruit
Protein 1.07g 1.44g Mulberry
Fats 0.23g 0.39g Mulberry
Vitamin C 29mg 36.4mg Mulberry
Net carbs 22.22g 8.1g Breadfruit
Carbs 27.12g 9.8g Breadfruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.54mg 1.85mg Mulberry
Calcium 17mg 39mg Mulberry
Potassium 490mg 194mg Breadfruit
Magnesium 25mg 18mg Breadfruit
Sugar 11g 8.1g Mulberry
Fiber 4.9g 1.7g Breadfruit
Copper 0.084mg 0.06mg Breadfruit
Zinc 0.12mg 0.12mg
Starch g g
Phosphorus 30mg 38mg Mulberry
Sodium 2mg 10mg Breadfruit
Vitamin A 0IU 25IU Mulberry
Vitamin E 0.1mg 0.87mg Mulberry
Vitamin D 0µg 0µg
Vitamin B1 0.11mg 0.029mg Breadfruit
Vitamin B2 0.03mg 0.101mg Mulberry
Vitamin B3 0.9mg 0.62mg Breadfruit
Vitamin B5 0.457mg mg Breadfruit
Vitamin B6 0.1mg 0.05mg Breadfruit
Vitamin B12 0µg 0µg
Vitamin K 0.5µg 7.8µg Mulberry
Folate 14µg 6µg Breadfruit
Trans Fat 0g 0g
Saturated Fat 0.048g 0.027g Mulberry
Monounsaturated Fat 0.034g 0.041g Mulberry
Polyunsaturated fat 0.066g 0.207g Mulberry
Tryptophan mg mg
Threonine 0.052mg mg Breadfruit
Isoleucine 0.064mg mg Breadfruit
Leucine 0.065mg mg Breadfruit
Lysine 0.037mg mg Breadfruit
Methionine 0.01mg mg Breadfruit
Phenylalanine 0.026mg mg Breadfruit
Valine 0.047mg mg Breadfruit
Histidine mg mg
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Mulberry
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
18
Mulberry
Mineral Summary Score
16
Breadfruit
19
Mulberry

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
9%
Mulberry
Carbohydrates
27%
Breadfruit
10%
Mulberry
Fats
1%
Breadfruit
2%
Mulberry

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 37)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 8mg)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $0.4)
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.