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Breadfruit vs. Quinoa — In-Depth Nutrition Comparison

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What are the main differences between breadfruit and quinoa?

  • Breadfruit is richer in vitamin C, potassium, and fiber, while quinoa is higher in manganese, phosphorus, copper, iron, magnesium, zinc, and folate.
  • Breadfruit's daily need coverage for vitamin C is 32% higher.
  • Quinoa has 3 times less potassium than breadfruit. Breadfruit has 490mg of potassium, while quinoa has 172mg.

We used Breadfruit, raw and Quinoa, cooked types in this comparison.

Infographic

Breadfruit vs Quinoa 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%
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +184.9%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +156%
Contains more IronIron +175.9%
Contains more CopperCopper +128.6%
Contains more ZincZinc +808.3%
Contains more PhosphorusPhosphorus +406.7%
Contains more ManganeseManganese +951.7%
Contains more SeleniumSelenium +366.7%
~equal in Calcium ~17mg

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%
Quinoa
5
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +118.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +530%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B6Vitamin B6 +23%
Contains more FolateFolate +200%
Contains more CholineCholine +134.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~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
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more CarbsCarbs +27.3%
Contains more OtherOther +20.8%
Contains more ProteinProtein +311.2%
Contains more FatsFats +734.8%
~equal in Water ~71.61g

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
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Mono. FatMonounsaturated fat +1452.9%
Contains more Poly. FatPolyunsaturated fat +1533.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Breadfruit Quinoa DV% diff.
Vitamin C 29mg 0mg 32%
Manganese 0.06mg 0.631mg 25%
Phosphorus 30mg 152mg 17%
Copper 0.084mg 0.192mg 12%
Iron 0.54mg 1.49mg 12%
Vitamin B5 0.457mg 9%
Magnesium 25mg 64mg 9%
Potassium 490mg 172mg 9%
Zinc 0.12mg 1.09mg 9%
Fiber 4.9g 2.8g 8%
Protein 1.07g 4.4g 7%
Starch 17.63g 7%
Polyunsaturated fat 0.066g 1.078g 7%
Folate 14µg 42µg 7%
Vitamin B2 0.03mg 0.11mg 6%
Vitamin E 0.1mg 0.63mg 4%
Selenium 0.6µg 2.8µg 4%
Vitamin B3 0.9mg 0.412mg 3%
Fats 0.23g 1.92g 3%
Vitamin B6 0.1mg 0.123mg 2%
Carbs 27.12g 21.3g 2%
Choline 9.8mg 23mg 2%
Calories 103kcal 120kcal 1%
Monounsaturated fat 0.034g 0.528g 1%
Saturated fat 0.048g 0.231g 1%
Net carbs 22.22g 18.5g N/A
Calcium 17mg 17mg 0%
Sugar 11g 0.87g N/A
Sodium 2mg 7mg 0%
Vitamin B1 0.11mg 0.107mg 0%
Vitamin K 0.5µg 0µg 0%
Tryptophan 0.052mg 0%
Threonine 0.052mg 0.131mg 0%
Isoleucine 0.064mg 0.157mg 0%
Leucine 0.065mg 0.261mg 0%
Lysine 0.037mg 0.239mg 0%
Methionine 0.01mg 0.096mg 0%
Phenylalanine 0.026mg 0.185mg 0%
Valine 0.047mg 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
14%
Breadfruit
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 10.13g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Breadfruit
Breadfruit is lower in Saturated fat (difference - 0.183g)
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 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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.