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Breadfruit vs. Orange — In-Depth Nutrition Comparison

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How are Breadfruit and Orange different?

  • Breadfruit is higher in Fiber, Potassium, and Iron, however, Orange is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Orange is 27% higher.
  • Breadfruit contains 5 times more Iron than Orange. While Breadfruit contains 0.54mg of Iron, Orange contains only 0.1mg.

Breadfruit, raw and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

Breadfruit vs Orange 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%
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +170.7%
Contains more IronIron +440%
Contains more CopperCopper +86.7%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +114.3%
Contains more ManganeseManganese +140%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +135.3%
Contains less SodiumSodium -100%

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%
Orange
5
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 177% 14% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B1Vitamin B1 +26.4%
Contains more Vitamin B3Vitamin B3 +219.1%
Contains more Vitamin B5Vitamin B5 +82.8%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +16.7%
Contains more Vitamin CVitamin C +83.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more FolateFolate +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +13.8%
Contains more FatsFats +91.7%
Contains more CarbsCarbs +130.8%
Contains more OtherOther +111.4%
Contains more WaterWater +22.8%

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
Orange
1
24% 37% 40%
Saturated Fat: Sat. Fat 0.015 g
Monounsaturated Fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated Fat +47.8%
Contains more Poly. FatPolyunsaturated fat +164%
Contains less Sat. FatSaturated Fat -68.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Breadfruit Orange
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Breadfruit Orange Opinion
Calories 103kcal 47kcal Breadfruit
Protein 1.07g 0.94g Breadfruit
Fats 0.23g 0.12g Breadfruit
Vitamin C 29mg 53.2mg Orange
Net carbs 22.22g 9.35g Breadfruit
Carbs 27.12g 11.75g Breadfruit
Magnesium 25mg 10mg Breadfruit
Calcium 17mg 40mg Orange
Potassium 490mg 181mg Breadfruit
Iron 0.54mg 0.1mg Breadfruit
Sugar 11g 9.35g Orange
Fiber 4.9g 2.4g Breadfruit
Copper 0.084mg 0.045mg Breadfruit
Zinc 0.12mg 0.07mg Breadfruit
Phosphorus 30mg 14mg Breadfruit
Sodium 2mg 0mg Orange
Vitamin A 0IU 225IU Orange
Vitamin A 0µg 11µg Orange
Vitamin E 0.1mg 0.18mg Orange
Manganese 0.06mg 0.025mg Breadfruit
Selenium 0.6µg 0.5µg Breadfruit
Vitamin B1 0.11mg 0.087mg Breadfruit
Vitamin B2 0.03mg 0.04mg Orange
Vitamin B3 0.9mg 0.282mg Breadfruit
Vitamin B5 0.457mg 0.25mg Breadfruit
Vitamin B6 0.1mg 0.06mg Breadfruit
Vitamin K 0.5µg 0µg Breadfruit
Folate 14µg 30µg Orange
Choline 9.8mg 8.4mg Breadfruit
Saturated Fat 0.048g 0.015g Orange
Monounsaturated Fat 0.034g 0.023g Breadfruit
Polyunsaturated fat 0.066g 0.025g Breadfruit
Tryptophan 0.009mg Orange
Threonine 0.052mg 0.015mg Breadfruit
Isoleucine 0.064mg 0.025mg Breadfruit
Leucine 0.065mg 0.023mg Breadfruit
Lysine 0.037mg 0.047mg Orange
Methionine 0.01mg 0.02mg Orange
Phenylalanine 0.026mg 0.031mg Orange
Valine 0.047mg 0.04mg Breadfruit
Histidine 0.018mg Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Breadfruit
22%
Orange
Minerals Daily Need Coverage Score
14%
Breadfruit
7%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 17)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $0.4)
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)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.