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  6. Breadfruit vs. Sunflower seeds

Breadfruit vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between breadfruit and sunflower seeds

  • Sunflower seeds are higher than breadfruit in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds cover your daily vitamin E needs 234% more than breadfruit.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Breadfruit, raw and Seeds, sunflower seed kernels, dried.

Infographic

Breadfruit vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -77.8%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +358.8%
Contains more PotassiumPotassium +31.6%
Contains more IronIron +872.2%
Contains more CopperCopper +2042.9%
Contains more ZincZinc +4066.7%
Contains more PhosphorusPhosphorus +2100%
Contains more ManganeseManganese +3150%
Contains more SeleniumSelenium +8733.3%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +1971.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +35070%
Contains more Vitamin B1Vitamin B1 +1245.5%
Contains more Vitamin B2Vitamin B2 +1083.3%
Contains more Vitamin B3Vitamin B3 +826.1%
Contains more Vitamin B5Vitamin B5 +147.3%
Contains more Vitamin B6Vitamin B6 +1245%
Contains more FolateFolate +1521.4%
Contains more CholineCholine +462.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Sunflower seeds DV% diff.
Vitamin E 0.1mg 35.17mg 234%
Copper 0.084mg 1.8mg 191%
Polyunsaturated fat 0.066g 23.137g 154%
Vitamin B1 0.11mg 1.48mg 114%
Vitamin B6 0.1mg 1.345mg 96%
Selenium 0.6µg 53µg 95%
Phosphorus 30mg 660mg 90%
Manganese 0.06mg 1.95mg 82%
Fats 0.23g 51.46g 79%
Magnesium 25mg 325mg 71%
Iron 0.54mg 5.25mg 59%
Folate 14µg 227µg 53%
Monounsaturated fat 0.034g 18.528g 46%
Vitamin B3 0.9mg 8.335mg 46%
Zinc 0.12mg 5mg 44%
Protein 1.07g 20.78g 39%
Vitamin C 29mg 1.4mg 31%
Vitamin B2 0.03mg 0.355mg 25%
Calories 103kcal 584kcal 24%
Saturated fat 0.048g 4.455g 20%
Fiber 4.9g 8.6g 15%
Vitamin B5 0.457mg 1.13mg 13%
Choline 9.8mg 55.1mg 8%
Calcium 17mg 78mg 6%
Potassium 490mg 645mg 5%
Carbs 27.12g 20g 2%
Net carbs 22.22g 11.4g N/A
Sugar 11g 2.62g N/A
Sodium 2mg 9mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.5µg 0µg 0%
Tryptophan 0.348mg 0%
Threonine 0.052mg 0.928mg 0%
Isoleucine 0.064mg 1.139mg 0%
Leucine 0.065mg 1.659mg 0%
Lysine 0.037mg 0.937mg 0%
Methionine 0.01mg 0.494mg 0%
Phenylalanine 0.026mg 1.169mg 0%
Valine 0.047mg 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +35.6%
Contains more WaterWater +1393.7%
Contains more ProteinProtein +1842.1%
Contains more FatsFats +22273.9%
Contains more OtherOther +225.8%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +54394.1%
Contains more Poly. FatPolyunsaturated fat +34956.1%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.