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  6. Breadfruit vs. Spinach raw

Breadfruit vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between Breadfruit and Spinach raw?

  • Breadfruit is richer in Fiber, while Spinach raw is higher in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Vitamin E , Magnesium, Vitamin B2, and Calcium.
  • Spinach raw's daily need coverage for Vitamin K is 402% higher.
  • Spinach raw has 2 times less Fiber than Breadfruit. Breadfruit has 4.9g of Fiber, while Spinach raw has 2.2g.

We used Breadfruit, raw and Spinach, raw types in this comparison.

Infographic

Breadfruit vs Spinach raw 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.
Breadfruit
Breadfruit
1
:
9
Spinach raw
Spinach raw
Contains less Sodium -97.5%
Contains more Calcium +482.4%
Contains more Iron +401.9%
Contains more Magnesium +216%
Contains more Phosphorus +63.3%
Contains more Potassium +13.9%
Contains more Zinc +341.7%
Contains more Copper +54.8%
Contains more Manganese +1395%
Contains more Selenium +66.7%
Breadfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 18% 13% 44% 1% 4% 28% 8% 4%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -97.5%
Contains more Calcium +482.4%
Contains more Iron +401.9%
Contains more Magnesium +216%
Contains more Phosphorus +63.3%
Contains more Potassium +13.9%
Contains more Zinc +341.7%
Contains more Copper +54.8%
Contains more Manganese +1395%
Contains more Selenium +66.7%

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.
Breadfruit
Breadfruit
4
:
6
Spinach raw
Spinach raw
Contains more Vitamin B1 +41%
Contains more Vitamin B3 +24.3%
Contains more Vitamin B5 +603.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1930%
Contains more Vitamin B2 +530%
Contains more Vitamin B6 +95%
Contains more Folate +1285.7%
Contains more Vitamin K +96480%
Equal in Vitamin C - 28.1
Breadfruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 97% 28% 7% 17% 28% 24% 11% 0% 2%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B1 +41%
Contains more Vitamin B3 +24.3%
Contains more Vitamin B5 +603.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1930%
Contains more Vitamin B2 +530%
Contains more Vitamin B6 +95%
Contains more Folate +1285.7%
Contains more Vitamin K +96480%
Equal in Vitamin C - 28.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Breadfruit
Breadfruit
1
:
4
Spinach raw
Spinach raw
Contains more Carbs +647.1%
Contains more Protein +167.3%
Contains more Fats +69.6%
Contains more Water +29.4%
Contains more Other +84.9%
Breadfruit
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Carbs +647.1%
Contains more Protein +167.3%
Contains more Fats +69.6%
Contains more Water +29.4%
Contains more Other +84.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Breadfruit
Breadfruit
2
:
1
Spinach raw
Spinach raw
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +240%
Contains more Polyunsaturated fat +150%
Breadfruit
32% 23% 45%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.066 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +240%
Contains more Polyunsaturated fat +150%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Breadfruit Spinach raw Opinion
Net carbs 22.22g 1.43g Breadfruit
Protein 1.07g 2.86g Spinach raw
Fats 0.23g 0.39g Spinach raw
Carbs 27.12g 3.63g Breadfruit
Calories 103kcal 23kcal Breadfruit
Fructose 0.15g Spinach raw
Sugar 11g 0.42g Spinach raw
Fiber 4.9g 2.2g Breadfruit
Calcium 17mg 99mg Spinach raw
Iron 0.54mg 2.71mg Spinach raw
Magnesium 25mg 79mg Spinach raw
Phosphorus 30mg 49mg Spinach raw
Potassium 490mg 558mg Spinach raw
Sodium 2mg 79mg Breadfruit
Zinc 0.12mg 0.53mg Spinach raw
Copper 0.084mg 0.13mg Spinach raw
Manganese 0.06mg 0.897mg Spinach raw
Selenium 0.6µg 1µg Spinach raw
Vitamin A 0IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 0.1mg 2.03mg Spinach raw
Vitamin C 29mg 28.1mg Breadfruit
Vitamin B1 0.11mg 0.078mg Breadfruit
Vitamin B2 0.03mg 0.189mg Spinach raw
Vitamin B3 0.9mg 0.724mg Breadfruit
Vitamin B5 0.457mg 0.065mg Breadfruit
Vitamin B6 0.1mg 0.195mg Spinach raw
Folate 14µg 194µg Spinach raw
Vitamin K 0.5µg 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.052mg 0.122mg Spinach raw
Isoleucine 0.064mg 0.147mg Spinach raw
Leucine 0.065mg 0.223mg Spinach raw
Lysine 0.037mg 0.174mg Spinach raw
Methionine 0.01mg 0.053mg Spinach raw
Phenylalanine 0.026mg 0.129mg Spinach raw
Valine 0.047mg 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.048g 0.063g Breadfruit
Monounsaturated Fat 0.034g 0.01g Breadfruit
Polyunsaturated fat 0.066g 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Breadfruit
181%
Spinach raw
Minerals Daily Need Coverage Score
14%
Breadfruit
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 10.58g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 77mg)
Which food is lower in Saturated Fat?
Breadfruit
Breadfruit is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.