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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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +38.9%
Contains more Potassium +152.6%
Contains less Sodium -80%
Contains more Copper +40%
Contains more Calcium +129.4%
Contains more Iron +242.6%
Contains more Phosphorus +26.7%
Equal in Zinc - 0.12
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 18% 13% 44% 1% 4% 28% 8% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Magnesium +38.9%
Contains more Potassium +152.6%
Contains less Sodium -80%
Contains more Copper +40%
Contains more Calcium +129.4%
Contains more Iron +242.6%
Contains more Phosphorus +26.7%
Equal in Zinc - 0.12
Equal in Selenium - 0.6

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.
:
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 A +∞%
Contains more Vitamin E +770%
Contains more Vitamin C +25.5%
Contains more Vitamin B2 +236.7%
Contains more Vitamin K +1460%
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 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
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 A +∞%
Contains more Vitamin E +770%
Contains more Vitamin C +25.5%
Contains more Vitamin B2 +236.7%
Contains more Vitamin K +1460%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +176.7%
Contains more Other +34.8%
Contains more Protein +34.6%
Contains more Fats +69.6%
Contains more Water +24.1%
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Carbs +176.7%
Contains more Other +34.8%
Contains more Protein +34.6%
Contains more Fats +69.6%
Contains more Water +24.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +20.6%
Contains more Polyunsaturated fat +213.6%
32% 23% 45%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.066 g
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +20.6%
Contains more Polyunsaturated fat +213.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Breadfruit 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
Net carbs 22.22g 8.1g Breadfruit
Protein 1.07g 1.44g Mulberry
Fats 0.23g 0.39g Mulberry
Carbs 27.12g 9.8g Breadfruit
Calories 103kcal 43kcal Breadfruit
Sugar 11g 8.1g Mulberry
Fiber 4.9g 1.7g Breadfruit
Calcium 17mg 39mg Mulberry
Iron 0.54mg 1.85mg Mulberry
Magnesium 25mg 18mg Breadfruit
Phosphorus 30mg 38mg Mulberry
Potassium 490mg 194mg Breadfruit
Sodium 2mg 10mg Breadfruit
Zinc 0.12mg 0.12mg
Copper 0.084mg 0.06mg Breadfruit
Manganese 0.06mg Breadfruit
Selenium 0.6µg 0.6µg
Vitamin A 0IU 25IU Mulberry
Vitamin A RAE 0µg 1µg Mulberry
Vitamin E 0.1mg 0.87mg Mulberry
Vitamin C 29mg 36.4mg Mulberry
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 Breadfruit
Vitamin B6 0.1mg 0.05mg Breadfruit
Folate 14µg 6µg Breadfruit
Vitamin K 0.5µg 7.8µg Mulberry
Threonine 0.052mg Breadfruit
Isoleucine 0.064mg Breadfruit
Leucine 0.065mg Breadfruit
Lysine 0.037mg Breadfruit
Methionine 0.01mg Breadfruit
Phenylalanine 0.026mg Breadfruit
Valine 0.047mg Breadfruit
Saturated Fat 0.048g 0.027g Mulberry
Monounsaturated Fat 0.034g 0.041g Mulberry
Polyunsaturated fat 0.066g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Breadfruit
18%
Mulberry
Minerals Daily Need Coverage Score
14%
Breadfruit
16%
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

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. 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.