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Breadfruit vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the differences between breadfruit and wild rice raw?

  • Breadfruit is higher in vitamin C; however, wild rice raw is richer in phosphorus, manganese, zinc, copper, vitamin B3, magnesium, vitamin B6, folate, and vitamin B2.
  • Wild rice raw's daily need coverage for phosphorus is 58% more.

We used Breadfruit, raw and Wild rice, raw types in this article.

Infographic

Breadfruit vs Wild rice 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.
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more PotassiumPotassium +14.8%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +608%
Contains more CalciumCalcium +23.5%
Contains more IronIron +263%
Contains more CopperCopper +523.8%
Contains more ZincZinc +4866.7%
Contains more PhosphorusPhosphorus +1343.3%
Contains more ManganeseManganese +2115%
Contains more SeleniumSelenium +366.7%

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +720%
Contains more Vitamin B2Vitamin B2 +773.3%
Contains more Vitamin B3Vitamin B3 +648.1%
Contains more Vitamin B5Vitamin B5 +135%
Contains more Vitamin B6Vitamin B6 +291%
Contains more Vitamin KVitamin K +280%
Contains more FolateFolate +578.6%
Contains more CholineCholine +257.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.115mg
~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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +810.4%
Contains more ProteinProtein +1276.6%
Contains more FatsFats +369.6%
Contains more CarbsCarbs +176.2%
Contains more OtherOther +64.5%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -69.2%
Contains more Mono. FatMonounsaturated fat +367.6%
Contains more Poly. FatPolyunsaturated fat +924.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Breadfruit Wild rice raw DV% diff.
Phosphorus 30mg 433mg 58%
Manganese 0.06mg 1.329mg 55%
Zinc 0.12mg 5.96mg 53%
Copper 0.084mg 0.524mg 49%
Magnesium 25mg 177mg 36%
Vitamin B3 0.9mg 6.733mg 36%
Vitamin C 29mg 0mg 32%
Protein 1.07g 14.73g 27%
Vitamin B6 0.1mg 0.391mg 22%
Folate 14µg 95µg 20%
Vitamin B2 0.03mg 0.262mg 18%
Iron 0.54mg 1.96mg 18%
Carbs 27.12g 74.9g 16%
Calories 103kcal 357kcal 13%
Vitamin B5 0.457mg 1.074mg 12%
Vitamin E 0.1mg 0.82mg 5%
Fiber 4.9g 6.2g 5%
Choline 9.8mg 35mg 5%
Polyunsaturated fat 0.066g 0.676g 4%
Selenium 0.6µg 2.8µg 4%
Potassium 490mg 427mg 2%
Vitamin K 0.5µg 1.9µg 1%
Fats 0.23g 1.08g 1%
Net carbs 22.22g 68.7g N/A
Calcium 17mg 21mg 0%
Sugar 11g 2.5g N/A
Sodium 2mg 7mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B1 0.11mg 0.115mg 0%
Saturated fat 0.048g 0.156g 0%
Monounsaturated fat 0.034g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.052mg 0.469mg 0%
Isoleucine 0.064mg 0.618mg 0%
Leucine 0.065mg 1.018mg 0%
Lysine 0.037mg 0.629mg 0%
Methionine 0.01mg 0.438mg 0%
Phenylalanine 0.026mg 0.721mg 0%
Valine 0.047mg 0.858mg 0%
Histidine 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Breadfruit
37%
Wild rice raw
Minerals Daily Need Coverage Score
14%
Breadfruit
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 8.5g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Breadfruit
Breadfruit is lower in Saturated fat (difference - 0.108g)
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 ($)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.