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  6. Breadfruit vs. Semolina

Breadfruit vs. Semolina — In-Depth Nutrition Comparison

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A recap on differences between breadfruit and semolina

  • Breadfruit is higher in vitamin C, fiber, and potassium, yet semolina is higher in manganese, selenium, vitamin B6, vitamin B3, copper, phosphorus, and vitamin B1.
  • Semolina covers your daily manganese needs 42% more than breadfruit.

Food varieties used in this article are Breadfruit, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Breadfruit vs Semolina 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more PotassiumPotassium +181.6%
Contains more CalciumCalcium +317.6%
Contains more IronIron +37%
Contains more CopperCopper +238.1%
Contains more ZincZinc +750%
Contains more PhosphorusPhosphorus +410%
Contains more ManganeseManganese +1625%
Contains more SeleniumSelenium +3216.7%
~equal in Magnesium ~27mg
~equal in Sodium ~2mg

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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +75%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +103.6%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +460.9%
Contains more Vitamin B5Vitamin B5 +47%
Contains more Vitamin B6Vitamin B6 +352%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Semolina DV% diff.
Manganese 0.06mg 1.035mg 42%
Selenium 0.6µg 19.9µg 35%
Vitamin C 29mg 0mg 32%
Starch 68.29g 28%
Vitamin B6 0.1mg 0.452mg 27%
Vitamin B3 0.9mg 5.048mg 26%
Copper 0.084mg 0.284mg 22%
Carbs 27.12g 80.89g 18%
Phosphorus 30mg 153mg 18%
Calories 103kcal 374kcal 14%
Protein 1.07g 7.51g 13%
Fiber 4.9g 1.8g 12%
Vitamin B1 0.11mg 0.224mg 10%
Potassium 490mg 174mg 9%
Zinc 0.12mg 1.02mg 8%
Calcium 17mg 71mg 5%
Vitamin B5 0.457mg 0.672mg 4%
Iron 0.54mg 0.74mg 3%
Polyunsaturated fat 0.066g 0.322g 2%
Folate 14µg 8µg 2%
Choline 9.8mg 2%
Vitamin B2 0.03mg 0.05mg 2%
Fats 0.23g 1.03g 1%
Saturated fat 0.048g 0.294g 1%
Monounsaturated fat 0.034g 0.258g 1%
Net carbs 22.22g 79.09g N/A
Magnesium 25mg 27mg 0%
Sugar 11g 0.33g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.1mg 0.03mg 0%
Vitamin K 0.5µg 0.1µg 0%
Tryptophan 0.103mg 0%
Threonine 0.052mg 0.271mg 0%
Isoleucine 0.064mg 0.339mg 0%
Leucine 0.065mg 0.656mg 0%
Lysine 0.037mg 0.215mg 0%
Methionine 0.01mg 0.183mg 0%
Phenylalanine 0.026mg 0.398mg 0%
Valine 0.047mg 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +616.5%
Contains more OtherOther +31%
Contains more ProteinProtein +601.9%
Contains more FatsFats +347.8%
Contains more CarbsCarbs +198.3%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -83.7%
Contains more Mono. FatMonounsaturated fat +658.8%
Contains more Poly. FatPolyunsaturated fat +387.9%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.