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Breadfruit vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on differences between breadfruit and chia seeds

  • Chia seeds are higher than breadfruit in phosphorus, fiber, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily phosphorus needs 119% more than breadfruit.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Breadfruit, raw and Seeds, chia seeds, dried.

Infographic

Breadfruit vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +20.4%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +3611.8%
Contains more IronIron +1329.6%
Contains more CopperCopper +1000%
Contains more ZincZinc +3716.7%
Contains more PhosphorusPhosphorus +2766.7%
Contains more ManganeseManganese +4438.3%
Contains more SeleniumSelenium +9100%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +1712.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +463.6%
Contains more Vitamin B2Vitamin B2 +466.7%
Contains more Vitamin B3Vitamin B3 +881.1%
Contains more FolateFolate +250%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1118.1%
Contains more ProteinProtein +1445.8%
Contains more FatsFats +13265.2%
Contains more CarbsCarbs +55.3%
Contains more OtherOther +416.1%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +6691.2%
Contains more Poly. FatPolyunsaturated fat +35756.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Breadfruit Chia seeds
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 Chia seeds DV% diff.
Polyunsaturated fat 0.066g 23.665g 157%
Phosphorus 30mg 860mg 119%
Fiber 4.9g 34.4g 118%
Manganese 0.06mg 2.723mg 116%
Selenium 0.6µg 55.2µg 99%
Copper 0.084mg 0.924mg 93%
Iron 0.54mg 7.72mg 90%
Magnesium 25mg 335mg 74%
Calcium 17mg 631mg 61%
Vitamin B3 0.9mg 8.83mg 50%
Fats 0.23g 30.74g 47%
Vitamin B1 0.11mg 0.62mg 43%
Zinc 0.12mg 4.58mg 41%
Protein 1.07g 16.54g 31%
Vitamin C 29mg 1.6mg 30%
Calories 103kcal 486kcal 19%
Saturated fat 0.048g 3.33g 15%
Vitamin B2 0.03mg 0.17mg 11%
Folate 14µg 49µg 9%
Vitamin B5 0.457mg 9%
Vitamin B6 0.1mg 8%
Monounsaturated fat 0.034g 2.309g 6%
Carbs 27.12g 42.12g 5%
Vitamin E 0.1mg 0.5mg 3%
Potassium 490mg 407mg 2%
Choline 9.8mg 2%
Sodium 2mg 16mg 1%
Net carbs 22.22g 7.72g N/A
Sugar 11g N/A
Vitamin K 0.5µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.052mg 0.709mg 0%
Isoleucine 0.064mg 0.801mg 0%
Leucine 0.065mg 1.371mg 0%
Lysine 0.037mg 0.97mg 0%
Methionine 0.01mg 0.588mg 0%
Phenylalanine 0.026mg 1.016mg 0%
Valine 0.047mg 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Chia seeds
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
32%
Chia seeds
Minerals Daily Need Coverage Score
14%
Breadfruit
221%
Chia seeds

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 11g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Breadfruit
Breadfruit is lower in Saturated fat (difference - 3.282g)
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.