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  6. Breadfruit vs. Watercress

Breadfruit vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between Breadfruit and Watercress

  • Breadfruit has more Fiber, however, Watercress is richer in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, Manganese, Vitamin B2, and Vitamin E .
  • Watercress covers your daily Vitamin K needs 208% more than Breadfruit.
  • Watercress has 10 times less Fiber than Breadfruit. Breadfruit has 4.9g of Fiber, while Watercress has 0.5g.

Specific food types used in this comparison are Breadfruit, raw and Watercress, raw.

Infographic

Breadfruit vs Watercress 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
6
:
4
Watercress
Watercress
Contains more Iron +170%
Contains more Magnesium +19%
Contains more Potassium +48.5%
Contains less Sodium -95.1%
Contains more Calcium +605.9%
Contains more Phosphorus +100%
Contains more Manganese +306.7%
Contains more Selenium +50%
Equal in Zinc - 0.11
Equal in Copper - 0.077
Breadfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 18% 13% 44% 1% 4% 28% 8% 4%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +170%
Contains more Magnesium +19%
Contains more Potassium +48.5%
Contains less Sodium -95.1%
Contains more Calcium +605.9%
Contains more Phosphorus +100%
Contains more Manganese +306.7%
Contains more Selenium +50%
Equal in Zinc - 0.11
Equal in Copper - 0.077

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
Watercress
Watercress
Contains more Vitamin B1 +22.2%
Contains more Vitamin B3 +350%
Contains more Vitamin B5 +47.4%
Contains more Folate +55.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +900%
Contains more Vitamin C +48.3%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +29%
Contains more Vitamin K +49900%
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%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B3 +350%
Contains more Vitamin B5 +47.4%
Contains more Folate +55.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +900%
Contains more Vitamin C +48.3%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +29%
Contains more Vitamin K +49900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Breadfruit
Breadfruit
2
:
3
Watercress
Watercress
Contains more Fats +130%
Contains more Carbs +2002.3%
Contains more Protein +115%
Contains more Water +34.6%
Contains more Other +29%
Breadfruit
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Fats +130%
Contains more Carbs +2002.3%
Contains more Protein +115%
Contains more Water +34.6%
Contains more Other +29%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Breadfruit
Breadfruit
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +88.6%
Contains less Saturated Fat -43.8%
Breadfruit
32% 23% 45%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.066 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +88.6%
Contains less Saturated Fat -43.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Breadfruit Watercress Opinion
Net carbs 22.22g 0.79g Breadfruit
Protein 1.07g 2.3g Watercress
Fats 0.23g 0.1g Breadfruit
Carbs 27.12g 1.29g Breadfruit
Calories 103kcal 11kcal Breadfruit
Sugar 11g 0.2g Watercress
Fiber 4.9g 0.5g Breadfruit
Calcium 17mg 120mg Watercress
Iron 0.54mg 0.2mg Breadfruit
Magnesium 25mg 21mg Breadfruit
Phosphorus 30mg 60mg Watercress
Potassium 490mg 330mg Breadfruit
Sodium 2mg 41mg Breadfruit
Zinc 0.12mg 0.11mg Breadfruit
Copper 0.084mg 0.077mg Breadfruit
Manganese 0.06mg 0.244mg Watercress
Selenium 0.6µg 0.9µg Watercress
Vitamin A 0IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 0.1mg 1mg Watercress
Vitamin C 29mg 43mg Watercress
Vitamin B1 0.11mg 0.09mg Breadfruit
Vitamin B2 0.03mg 0.12mg Watercress
Vitamin B3 0.9mg 0.2mg Breadfruit
Vitamin B5 0.457mg 0.31mg Breadfruit
Vitamin B6 0.1mg 0.129mg Watercress
Folate 14µg 9µg Breadfruit
Vitamin K 0.5µg 250µg Watercress
Tryptophan 0.03mg Watercress
Threonine 0.052mg 0.133mg Watercress
Isoleucine 0.064mg 0.093mg Watercress
Leucine 0.065mg 0.166mg Watercress
Lysine 0.037mg 0.134mg Watercress
Methionine 0.01mg 0.02mg Watercress
Phenylalanine 0.026mg 0.114mg Watercress
Valine 0.047mg 0.137mg Watercress
Histidine 0.04mg Watercress
Saturated Fat 0.048g 0.027g Watercress
Monounsaturated Fat 0.034g 0.008g Breadfruit
Polyunsaturated fat 0.066g 0.035g Breadfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Breadfruit
91%
Watercress
Minerals Daily Need Coverage Score
14%
Breadfruit
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 10.8g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 30)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 39mg)
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 minerals?
?
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.
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.