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Breadfruit vs. Rice — In-Depth Nutrition Comparison

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The main differences between breadfruit and rice

  • Breadfruit is richer in vitamin C, fiber, and potassium, yet rice is richer in manganese, selenium, folate, and iron.
  • Daily need coverage for vitamin C for breadfruit is 32% higher.
  • Breadfruit contains 14 times more potassium than rice. Breadfruit contains 490mg of potassium, while rice contains 35mg.

Food types used in this article are Breadfruit, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Breadfruit vs Rice 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%
Rice
Rice
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +1300%
Contains more CopperCopper +21.7%
Contains more IronIron +122.2%
Contains more ZincZinc +308.3%
Contains more PhosphorusPhosphorus +43.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +686.7%
Contains more SeleniumSelenium +1150%

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%
Rice
Rice
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B5Vitamin B5 +17.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +366.7%
Contains more Vitamin B1Vitamin B1 +48.2%
Contains more Vitamin B3Vitamin B3 +64%
Contains more FolateFolate +314.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Rice DV% diff.
Vitamin C 29mg 0mg 32%
Manganese 0.06mg 0.472mg 18%
Fiber 4.9g 0.4g 18%
Potassium 490mg 35mg 13%
Selenium 0.6µg 7.5µg 13%
Folate 14µg 58µg 11%
Iron 0.54mg 1.2mg 8%
Vitamin B1 0.11mg 0.163mg 4%
Vitamin B3 0.9mg 1.476mg 4%
Magnesium 25mg 12mg 3%
Zinc 0.12mg 0.49mg 3%
Protein 1.07g 2.69g 3%
Copper 0.084mg 0.069mg 2%
Phosphorus 30mg 43mg 2%
Vitamin B5 0.457mg 0.39mg 1%
Vitamin B6 0.1mg 0.093mg 1%
Choline 9.8mg 2.1mg 1%
Vitamin B2 0.03mg 0.013mg 1%
Calories 103kcal 130kcal 1%
Calcium 17mg 10mg 1%
Fats 0.23g 0.28g 0%
Carbs 27.12g 28.17g 0%
Net carbs 22.22g 27.77g N/A
Sugar 11g 0.05g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.1mg 0.04mg 0%
Vitamin K 0.5µg 0µg 0%
Saturated fat 0.048g 0.077g 0%
Monounsaturated fat 0.034g 0.088g 0%
Polyunsaturated fat 0.066g 0.076g 0%
Tryptophan 0.031mg 0%
Threonine 0.052mg 0.096mg 0%
Isoleucine 0.064mg 0.116mg 0%
Leucine 0.065mg 0.222mg 0%
Lysine 0.037mg 0.097mg 0%
Methionine 0.01mg 0.063mg 0%
Phenylalanine 0.026mg 0.144mg 0%
Valine 0.047mg 0.164mg 0%
Histidine 0.063mg 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
Rice
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more OtherOther +121.4%
Contains more ProteinProtein +151.4%
Contains more FatsFats +21.7%
~equal in Carbs ~28.17g
~equal in Water ~68.44g

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
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -37.7%
Contains more Mono. FatMonounsaturated fat +158.8%
Contains more Poly. FatPolyunsaturated fat +15.2%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.