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Breadfruit vs. Porridge — In-Depth Nutrition Comparison

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Important differences between breadfruit and porridge

  • Breadfruit has more vitamin C, fiber, potassium, vitamin B5, and vitamin B6; however, porridge has more iron and calcium.
  • Porridge's daily need coverage for iron is 40% more.
  • Porridge is lower in sugar.

The food varieties used in the comparison are Breadfruit, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Breadfruit vs Porridge 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +2962.5%
Contains more CopperCopper +110%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +411.8%
Contains more IronIron +592.6%
Contains more SeleniumSelenium +366.7%
~equal in Zinc ~0.13mg

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +73.1%
Contains more Vitamin B5Vitamin B5 +543.7%
Contains more Vitamin B6Vitamin B6 +669.2%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +16.7%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more CarbsCarbs +157.8%
Contains more OtherOther +322.7%
Contains more ProteinProtein +34.6%
Contains more WaterWater +24%
~equal in Fats ~0.21g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +21.4%
Contains less Sat. FatSaturated fat -31.3%
Contains more Poly. FatPolyunsaturated fat +72.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Breadfruit Porridge DV% diff.
Iron 0.54mg 3.74mg 40%
Vitamin C 29mg 0mg 32%
Fiber 4.9g 0.5g 18%
Potassium 490mg 16mg 14%
Vitamin B5 0.457mg 0.071mg 8%
Vitamin B6 0.1mg 0.013mg 7%
Calcium 17mg 87mg 7%
Carbs 27.12g 10.52g 6%
Vitamin B1 0.11mg 0.055mg 5%
Magnesium 25mg 5mg 5%
Copper 0.084mg 0.04mg 5%
Selenium 0.6µg 2.8µg 4%
Manganese 0.06mg 0mg 3%
Calories 103kcal 50kcal 3%
Phosphorus 30mg 15mg 2%
Vitamin B3 0.9mg 0.52mg 2%
Choline 9.8mg 2%
Protein 1.07g 1.44g 1%
Vitamin E 0.1mg 0.02mg 1%
Folate 14µg 12µg 1%
Fats 0.23g 0.21g 0%
Net carbs 22.22g 10.02g N/A
Sugar 11g 0.03g N/A
Zinc 0.12mg 0.13mg 0%
Sodium 2mg 6mg 0%
Vitamin B2 0.03mg 0.025mg 0%
Vitamin K 0.5µg 0.1µg 0%
Saturated fat 0.048g 0.033g 0%
Monounsaturated fat 0.034g 0.028g 0%
Polyunsaturated fat 0.066g 0.114g 0%
Tryptophan 0.02mg 0%
Threonine 0.052mg 0.045mg 0%
Isoleucine 0.064mg 0.063mg 0%
Leucine 0.065mg 0.11mg 0%
Lysine 0.037mg 0.037mg 0%
Methionine 0.01mg 0.027mg 0%
Phenylalanine 0.026mg 0.078mg 0%
Valine 0.047mg 0.07mg 0%
Histidine 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
14%
Breadfruit
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 10.97g)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.015g)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Breadfruit
Breadfruit is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Breadfruit
Breadfruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.