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Breadfruit vs. Mung bean — In-Depth Nutrition Comparison

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How are breadfruit and mung beans different?

  • Breadfruit is higher in vitamin C; however, mung beans are richer in folate, copper, iron, phosphorus, fiber, vitamin B1, manganese, magnesium, and vitamin B5.
  • Daily need coverage for folate for mung beans is 153% higher.
  • Breadfruit contains 6 times more vitamin C than mung beans. While breadfruit contains 29mg of vitamin C, mung beans contain only 4.8mg.
  • Mung beans have a lower glycemic index (31) than breadfruit (62).

Breadfruit, raw and Mung beans, mature seeds, raw are the varieties used in this article.

Infographic

Breadfruit vs Mung bean 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains less SodiumSodium -86.7%
Contains more MagnesiumMagnesium +656%
Contains more CalciumCalcium +676.5%
Contains more PotassiumPotassium +154.3%
Contains more IronIron +1148.1%
Contains more CopperCopper +1020.2%
Contains more ZincZinc +2133.3%
Contains more PhosphorusPhosphorus +1123.3%
Contains more ManganeseManganese +1625%
Contains more SeleniumSelenium +1266.7%

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%
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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin CVitamin C +504.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +410%
Contains more Vitamin B1Vitamin B1 +464.5%
Contains more Vitamin B2Vitamin B2 +676.7%
Contains more Vitamin B3Vitamin B3 +150.1%
Contains more Vitamin B5Vitamin B5 +317.9%
Contains more Vitamin B6Vitamin B6 +282%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +4364.3%
Contains more CholineCholine +899%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Mung bean DV% diff.
Folate 14µg 625µg 153%
Copper 0.084mg 0.941mg 95%
Iron 0.54mg 6.74mg 78%
Phosphorus 30mg 367mg 48%
Protein 1.07g 23.86g 46%
Fiber 4.9g 16.3g 46%
Vitamin B1 0.11mg 0.621mg 43%
Manganese 0.06mg 1.035mg 42%
Magnesium 25mg 189mg 39%
Vitamin B5 0.457mg 1.91mg 29%
Vitamin C 29mg 4.8mg 27%
Zinc 0.12mg 2.68mg 23%
Potassium 490mg 1246mg 22%
Vitamin B6 0.1mg 0.382mg 22%
Vitamin B2 0.03mg 0.233mg 16%
Choline 9.8mg 97.9mg 16%
Selenium 0.6µg 8.2µg 14%
Calories 103kcal 347kcal 12%
Carbs 27.12g 62.62g 12%
Calcium 17mg 132mg 12%
Vitamin B3 0.9mg 2.251mg 8%
Vitamin K 0.5µg 9µg 7%
Vitamin E 0.1mg 0.51mg 3%
Polyunsaturated fat 0.066g 0.384g 2%
Sodium 2mg 15mg 1%
Fats 0.23g 1.15g 1%
Saturated fat 0.048g 0.348g 1%
Vitamin A 0µg 6µg 1%
Net carbs 22.22g 46.32g N/A
Sugar 11g 6.6g N/A
Monounsaturated fat 0.034g 0.161g 0%
Tryptophan 0.26mg 0%
Threonine 0.052mg 0.782mg 0%
Isoleucine 0.064mg 1.008mg 0%
Leucine 0.065mg 1.847mg 0%
Lysine 0.037mg 1.664mg 0%
Methionine 0.01mg 0.286mg 0%
Phenylalanine 0.026mg 1.443mg 0%
Valine 0.047mg 1.237mg 0%
Histidine 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +680.7%
Contains more ProteinProtein +2129.9%
Contains more FatsFats +400%
Contains more CarbsCarbs +130.9%
Contains more OtherOther +257%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -86.2%
Contains more Mono. FatMonounsaturated fat +373.5%
Contains more Poly. FatPolyunsaturated fat +481.8%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.