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Breadfruit vs. Pomegranate — In-Depth Nutrition Comparison

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A recap on differences between Breadfruit and Pomegranate

  • Breadfruit is higher in Vitamin C, and Potassium, yet Pomegranate is higher in Vitamin K, Copper, and Folate.
  • Breadfruit covers your daily Vitamin C needs 21% more than Pomegranate.
  • Breadfruit contains 3 times more Vitamin B3 than Pomegranate. While Breadfruit contains 0.9mg of Vitamin B3, Pomegranate contains only 0.293mg.
  • The amount of Sugar in Breadfruit is lower.

Food varieties used in this article are Breadfruit, raw and Pomegranates, raw.

Infographic

Breadfruit vs Pomegranate 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 Calcium +70%
Contains more Iron +80%
Contains more Magnesium +108.3%
Contains more Potassium +107.6%
Contains less Sodium -33.3%
Contains more Selenium +20%
Contains more Phosphorus +20%
Contains more Zinc +191.7%
Contains more Copper +88.1%
Contains more Manganese +98.3%
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 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +70%
Contains more Iron +80%
Contains more Magnesium +108.3%
Contains more Potassium +107.6%
Contains less Sodium -33.3%
Contains more Selenium +20%
Contains more Phosphorus +20%
Contains more Zinc +191.7%
Contains more Copper +88.1%
Contains more Manganese +98.3%

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.
:
Contains more Vitamin C +184.3%
Contains more Vitamin B1 +64.2%
Contains more Vitamin B3 +207.2%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +33.3%
Contains more Choline +28.9%
Contains more Vitamin E +500%
Contains more Vitamin B2 +76.7%
Contains more Folate +171.4%
Contains more Vitamin K +3180%
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 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 41%
Contains more Vitamin C +184.3%
Contains more Vitamin B1 +64.2%
Contains more Vitamin B3 +207.2%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +33.3%
Contains more Choline +28.9%
Contains more Vitamin E +500%
Contains more Vitamin B2 +76.7%
Contains more Folate +171.4%
Contains more Vitamin K +3180%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +45%
Contains more Other +75.5%
Contains more Protein +56.1%
Contains more Fats +408.7%
Contains more Water +10.3%
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Carbs +45%
Contains more Other +75.5%
Contains more Protein +56.1%
Contains more Fats +408.7%
Contains more Water +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +173.5%
Contains more Polyunsaturated fat +19.7%
32% 23% 45%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.066 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +173.5%
Contains more Polyunsaturated fat +19.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Breadfruit Pomegranate Opinion
Net carbs 22.22g 14.7g Breadfruit
Protein 1.07g 1.67g Pomegranate
Fats 0.23g 1.17g Pomegranate
Carbs 27.12g 18.7g Breadfruit
Calories 103kcal 83kcal Breadfruit
Sugar 11g 13.67g Breadfruit
Fiber 4.9g 4g Breadfruit
Calcium 17mg 10mg Breadfruit
Iron 0.54mg 0.3mg Breadfruit
Magnesium 25mg 12mg Breadfruit
Phosphorus 30mg 36mg Pomegranate
Potassium 490mg 236mg Breadfruit
Sodium 2mg 3mg Breadfruit
Zinc 0.12mg 0.35mg Pomegranate
Copper 0.084mg 0.158mg Pomegranate
Manganese 0.06mg 0.119mg Pomegranate
Selenium 0.6µg 0.5µg Breadfruit
Vitamin E 0.1mg 0.6mg Pomegranate
Vitamin C 29mg 10.2mg Breadfruit
Vitamin B1 0.11mg 0.067mg Breadfruit
Vitamin B2 0.03mg 0.053mg Pomegranate
Vitamin B3 0.9mg 0.293mg Breadfruit
Vitamin B5 0.457mg 0.377mg Breadfruit
Vitamin B6 0.1mg 0.075mg Breadfruit
Folate 14µg 38µg Pomegranate
Choline 9.8mg 7.6mg Breadfruit
Vitamin K 0.5µg 16.4µg Pomegranate
Threonine 0.052mg Breadfruit
Isoleucine 0.064mg Breadfruit
Leucine 0.065mg Breadfruit
Lysine 0.037mg Breadfruit
Methionine 0.01mg Breadfruit
Phenylalanine 0.026mg Breadfruit
Valine 0.047mg Breadfruit
Saturated Fat 0.048g 0.12g Breadfruit
Monounsaturated Fat 0.034g 0.093g Pomegranate
Polyunsaturated fat 0.066g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Pomegranate
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
15%
Pomegranate
Minerals Daily Need Coverage Score
14%
Breadfruit
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Breadfruit
Breadfruit is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Breadfruit
Breadfruit is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Breadfruit
Breadfruit is lower in glycemic index (difference - 62)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.