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  6. Breadfruit vs. Brazil nut

Breadfruit vs. Brazil nut — In-Depth Nutrition Comparison

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What are the differences between breadfruit and brazil nut?

  • Breadfruit is higher in vitamin C; however, brazil nut is richer in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, vitamin E, and zinc.
  • Brazil nut's daily need coverage for selenium is 3484% more.
  • Brazil nut contains 41 times less vitamin C than breadfruit. Breadfruit contains 29mg of vitamin C, while brazil nut contains 0.7mg.
  • Breadfruit has less saturated fat.
  • Brazil nut has a lower glycemic index (10) than breadfruit (62).

We used Breadfruit, raw and Nuts, brazilnuts, dried, unblanched types in this article.

Infographic

Breadfruit vs Brazil nut 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +1404%
Contains more CalciumCalcium +841.2%
Contains more PotassiumPotassium +34.5%
Contains more IronIron +350%
Contains more CopperCopper +1975%
Contains more ZincZinc +3283.3%
Contains more PhosphorusPhosphorus +2316.7%
Contains more ManganeseManganese +1938.3%
Contains more SeleniumSelenium +319400%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +4042.9%
Contains more Vitamin B3Vitamin B3 +205.1%
Contains more Vitamin B5Vitamin B5 +148.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +5550%
Contains more Vitamin B1Vitamin B1 +460.9%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more FolateFolate +57.1%
Contains more CholineCholine +193.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.101mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Brazil nut DV% diff.
Selenium 0.6µg 1917µg 3484%
Copper 0.084mg 1.743mg 184%
Polyunsaturated fat 0.066g 24.399g 162%
Fats 0.23g 67.1g 103%
Phosphorus 30mg 725mg 99%
Magnesium 25mg 376mg 84%
Saturated fat 0.048g 16.134g 73%
Monounsaturated fat 0.034g 23.879g 60%
Manganese 0.06mg 1.223mg 51%
Vitamin B1 0.11mg 0.617mg 42%
Vitamin E 0.1mg 5.65mg 37%
Zinc 0.12mg 4.06mg 36%
Vitamin C 29mg 0.7mg 31%
Calories 103kcal 659kcal 28%
Protein 1.07g 14.32g 27%
Iron 0.54mg 2.43mg 24%
Calcium 17mg 160mg 14%
Fiber 4.9g 7.5g 10%
Vitamin B5 0.457mg 0.184mg 5%
Potassium 490mg 659mg 5%
Carbs 27.12g 11.74g 5%
Vitamin B3 0.9mg 0.295mg 4%
Choline 9.8mg 28.8mg 3%
Folate 14µg 22µg 2%
Net carbs 22.22g 4.24g N/A
Sugar 11g 2.33g N/A
Starch 0.25g 0%
Sodium 2mg 3mg 0%
Vitamin B2 0.03mg 0.035mg 0%
Vitamin B6 0.1mg 0.101mg 0%
Vitamin K 0.5µg 0µg 0%
Tryptophan 0.135mg 0%
Threonine 0.052mg 0.365mg 0%
Isoleucine 0.064mg 0.518mg 0%
Leucine 0.065mg 1.19mg 0%
Lysine 0.037mg 0.49mg 0%
Methionine 0.01mg 1.124mg 0%
Phenylalanine 0.026mg 0.639mg 0%
Valine 0.047mg 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +131%
Contains more WaterWater +1965.8%
Contains more ProteinProtein +1238.3%
Contains more FatsFats +29073.9%
Contains more OtherOther +267.7%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +70132.4%
Contains more Poly. FatPolyunsaturated fat +36868.2%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.