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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +440%
Contains more Magnesium +150%
Contains more Phosphorus +114.3%
Contains more Potassium +170.7%
Contains more Zinc +71.4%
Contains more Copper +86.7%
Contains more Calcium +135.3%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 18% 13% 44% 1% 4% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Contains more Iron +440%
Contains more Magnesium +150%
Contains more Phosphorus +114.3%
Contains more Potassium +170.7%
Contains more Zinc +71.4%
Contains more Copper +86.7%
Contains more Calcium +135.3%
Contains less Sodium -100%

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
:
5
Orange
Contains more Vitamin B1 +26.4%
Contains more Vitamin B3 +219.1%
Contains more Vitamin B5 +82.8%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +80%
Contains more Vitamin C +83.4%
Contains more Vitamin B2 +33.3%
Contains more Folate +114.3%
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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B1 +26.4%
Contains more Vitamin B3 +219.1%
Contains more Vitamin B5 +82.8%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +80%
Contains more Vitamin C +83.4%
Contains more Vitamin B2 +33.3%
Contains more Folate +114.3%

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 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
Net carbs 22.22g 9.35g Breadfruit
Protein 1.07g 0.94g Breadfruit
Fats 0.23g 0.12g Breadfruit
Carbs 27.12g 11.75g Breadfruit
Calories 103kcal 47kcal Breadfruit
Starch g g
Fructose g g
Sugar 11g 9.35g Orange
Fiber 4.9g 2.4g Breadfruit
Calcium 17mg 40mg Orange
Iron 0.54mg 0.1mg Breadfruit
Magnesium 25mg 10mg Breadfruit
Phosphorus 30mg 14mg Breadfruit
Potassium 490mg 181mg Breadfruit
Sodium 2mg 0mg Orange
Zinc 0.12mg 0.07mg Breadfruit
Copper 0.084mg 0.045mg Breadfruit
Vitamin A 0IU 225IU Orange
Vitamin E 0.1mg 0.18mg Orange
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 29mg 53.2mg Orange
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
Folate 14µg 30µg Orange
Vitamin B12 0µg 0µg
Vitamin K 0.5µg 0µg Breadfruit
Tryptophan mg 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 mg 0.018mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.048g 0.015g Orange
Monounsaturated Fat 0.034g 0.023g Breadfruit
Polyunsaturated fat 0.066g 0.025g Breadfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24
Orange
Mineral Summary Score
16
Breadfruit
8
Orange

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
6%
Orange
Carbohydrates
27%
Breadfruit
12%
Orange
Fats
1%
Breadfruit
1%
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

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. 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.