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Breadfruit vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between Breadfruit and Prunes

  • Breadfruit has more Vitamin C, however, Prunes is richer in Vitamin K, Copper, Vitamin B2, Manganese, Fiber, Vitamin B6, Potassium, Vitamin B3, and Phosphorus.
  • Prunes covers your daily Vitamin K needs 49% more than Breadfruit.
  • Prunes has 48 times less Vitamin C than Breadfruit. Breadfruit has 29mg of Vitamin C, while Prunes has 0.6mg.

Specific food types used in this comparison are Breadfruit, raw and Plums, dried (prunes), uncooked.

Infographic

Breadfruit vs Prunes 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.
Contains more Selenium +100%
Contains more Calcium +152.9%
Contains more Iron +72.2%
Contains more Magnesium +64%
Contains more Phosphorus +130%
Contains more Potassium +49.4%
Contains more Zinc +266.7%
Contains more Copper +234.5%
Contains more Manganese +398.3%
Equal in Sodium - 2
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 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Selenium +100%
Contains more Calcium +152.9%
Contains more Iron +72.2%
Contains more Magnesium +64%
Contains more Phosphorus +130%
Contains more Potassium +49.4%
Contains more Zinc +266.7%
Contains more Copper +234.5%
Contains more Manganese +398.3%
Equal in Sodium - 2

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.
:
7
Prunes
Contains more Vitamin C +4733.3%
Contains more Vitamin B1 +115.7%
Contains more Folate +250%
Contains more Vitamin A +∞%
Contains more Vitamin E +330%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +109.1%
Contains more Vitamin B6 +105%
Contains more Vitamin K +11800%
Equal in Vitamin B5 - 0.422
Equal in Choline - 10.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 97% 28% 7% 17% 28% 24% 11% 0% 6% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 6% 149%
Contains more Vitamin C +4733.3%
Contains more Vitamin B1 +115.7%
Contains more Folate +250%
Contains more Vitamin A +∞%
Contains more Vitamin E +330%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +109.1%
Contains more Vitamin B6 +105%
Contains more Vitamin K +11800%
Equal in Vitamin B5 - 0.422
Equal in Choline - 10.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +128.5%
Contains more Protein +103.7%
Contains more Fats +65.2%
Contains more Carbs +135.5%
Contains more Other +183.9%
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Water +128.5%
Contains more Protein +103.7%
Contains more Fats +65.2%
Contains more Carbs +135.5%
Contains more Other +183.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -45.5%
Contains more Monounsaturated Fat +55.9%
Equal in Polyunsaturated fat - 0.062
32% 23% 45%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.066 g
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -45.5%
Contains more Monounsaturated Fat +55.9%
Equal in Polyunsaturated fat - 0.062

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Breadfruit Prunes Opinion
Net carbs 22.22g 56.78g Prunes
Protein 1.07g 2.18g Prunes
Fats 0.23g 0.38g Prunes
Carbs 27.12g 63.88g Prunes
Calories 103kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 11g 38.13g Breadfruit
Fiber 4.9g 7.1g Prunes
Calcium 17mg 43mg Prunes
Iron 0.54mg 0.93mg Prunes
Magnesium 25mg 41mg Prunes
Phosphorus 30mg 69mg Prunes
Potassium 490mg 732mg Prunes
Sodium 2mg 2mg
Zinc 0.12mg 0.44mg Prunes
Copper 0.084mg 0.281mg Prunes
Manganese 0.06mg 0.299mg Prunes
Selenium 0.6µg 0.3µg Breadfruit
Vitamin A 0IU 781IU Prunes
Vitamin A RAE 0µg 39µg Prunes
Vitamin E 0.1mg 0.43mg Prunes
Vitamin C 29mg 0.6mg Breadfruit
Vitamin B1 0.11mg 0.051mg Breadfruit
Vitamin B2 0.03mg 0.186mg Prunes
Vitamin B3 0.9mg 1.882mg Prunes
Vitamin B5 0.457mg 0.422mg Breadfruit
Vitamin B6 0.1mg 0.205mg Prunes
Folate 14µg 4µg Breadfruit
Choline 9.8mg 10.1mg Prunes
Vitamin K 0.5µg 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.052mg 0.049mg Breadfruit
Isoleucine 0.064mg 0.041mg Breadfruit
Leucine 0.065mg 0.066mg Prunes
Lysine 0.037mg 0.05mg Prunes
Methionine 0.01mg 0.016mg Prunes
Phenylalanine 0.026mg 0.052mg Prunes
Valine 0.047mg 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.048g 0.088g Breadfruit
Monounsaturated Fat 0.034g 0.053g Prunes
Polyunsaturated fat 0.066g 0.062g Breadfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Prunes
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
17%
Breadfruit
29%
Prunes
Minerals Daily Need Coverage Score
14%
Breadfruit
32%
Prunes

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Breadfruit
Breadfruit is lower in Sugar (difference - 27.13g)
Which food is lower in Saturated Fat?
Breadfruit
Breadfruit is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.