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  6. Breadfruit vs. Pomegranate

Breadfruit vs. Pomegranate — In-Depth Nutrition Comparison

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A recap on the 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.
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +107.6%
Contains more IronIron +80%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +20%
Contains more CopperCopper +88.1%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +20%
Contains more ManganeseManganese +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.
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +184.3%
Contains more Vitamin B1Vitamin B1 +64.2%
Contains more Vitamin B3Vitamin B3 +207.2%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more CholineCholine +28.9%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin KVitamin K +3180%
Contains more FolateFolate +171.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Pomegranate DV% diff.
Vitamin C 29mg 10.2mg 21%
Vitamin K 0.5µg 16.4µg 13%
Copper 0.084mg 0.158mg 8%
Potassium 490mg 236mg 7%
Folate 14µg 38µg 6%
Vitamin B1 0.11mg 0.067mg 4%
Fiber 4.9g 4g 4%
Vitamin B3 0.9mg 0.293mg 4%
Carbs 27.12g 18.7g 3%
Magnesium 25mg 12mg 3%
Iron 0.54mg 0.3mg 3%
Vitamin E 0.1mg 0.6mg 3%
Manganese 0.06mg 0.119mg 3%
Vitamin B6 0.1mg 0.075mg 2%
Vitamin B5 0.457mg 0.377mg 2%
Zinc 0.12mg 0.35mg 2%
Vitamin B2 0.03mg 0.053mg 2%
Fats 0.23g 1.17g 1%
Phosphorus 30mg 36mg 1%
Protein 1.07g 1.67g 1%
Calcium 17mg 10mg 1%
Calories 103kcal 83kcal 1%
Net carbs 22.22g 14.7g N/A
Sugar 11g 13.67g N/A
Sodium 2mg 3mg 0%
Selenium 0.6µg 0.5µg 0%
Choline 9.8mg 7.6mg 0%
Saturated fat 0.048g 0.12g 0%
Monounsaturated fat 0.034g 0.093g 0%
Polyunsaturated fat 0.066g 0.079g 0%
Threonine 0.052mg 0%
Isoleucine 0.064mg 0%
Leucine 0.065mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.026mg 0%
Valine 0.047mg 0%

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
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 CarbsCarbs +45%
Contains more OtherOther +75.5%
Contains more ProteinProtein +56.1%
Contains more FatsFats +408.7%
Contains more WaterWater +10.3%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +173.5%
Contains more Poly. FatPolyunsaturated fat +19.7%

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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. 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.