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  6. Breadfruit vs. Quinoa

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
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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11%
Quinoa
Quinoa
4
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin B12 ~0µg

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%
Iron 0.54mg 1.49mg 12%
Copper 0.084mg 0.192mg 12%
Magnesium 25mg 64mg 9%
Potassium 490mg 172mg 9%
Zinc 0.12mg 1.09mg 9%
Vitamin B5 0.457mg 9%
Fiber 4.9g 2.8g 8%
Protein 1.07g 4.4g 7%
Starch 17.63g 7%
Folate 14µg 42µg 7%
Polyunsaturated fat 0.066g 1.078g 7%
Vitamin B2 0.03mg 0.11mg 6%
Vitamin E 0.1mg 0.63mg 4%
Selenium 0.6µg 2.8µg 4%
Fats 0.23g 1.92g 3%
Vitamin B3 0.9mg 0.412mg 3%
Carbs 27.12g 21.3g 2%
Vitamin B6 0.1mg 0.123mg 2%
Choline 9.8mg 23mg 2%
Calories 103kcal 120kcal 1%
Saturated fat 0.048g 0.231g 1%
Monounsaturated fat 0.034g 0.528g 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

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
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
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%

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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. 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.