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  6. Breadfruit vs. Yam

Breadfruit vs. Yam — In-Depth Nutrition Comparison

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Significant differences between Breadfruit and Yam

  • Breadfruit has more Vitamin C, however, Yam is richer in Vitamin B6, Manganese, Copper, and Potassium.
  • Yam covers your daily Vitamin B6 needs 15% more than Breadfruit.
  • Yam has 22 times less Sugar than Breadfruit. Breadfruit has 11g of Sugar, while Yam has 0.5g.

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

Infographic

Breadfruit vs Yam 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
2
:
6
Yam
Yam
Contains more Magnesium +19%
Contains less Sodium -77.8%
Contains more Phosphorus +83.3%
Contains more Potassium +66.5%
Contains more Zinc +100%
Contains more Copper +111.9%
Contains more Manganese +561.7%
Contains more Selenium +16.7%
Equal in Calcium - 17
Equal in Iron - 0.54
Breadfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 18% 13% 44% 1% 4% 28% 8% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Magnesium +19%
Contains less Sodium -77.8%
Contains more Phosphorus +83.3%
Contains more Potassium +66.5%
Contains more Zinc +100%
Contains more Copper +111.9%
Contains more Manganese +561.7%
Contains more Selenium +16.7%
Equal in Calcium - 17
Equal in Iron - 0.54

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
3
:
7
Yam
Yam
Contains more Vitamin C +69.6%
Contains more Vitamin B3 +63%
Contains more Vitamin B5 +45.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B6 +193%
Contains more Folate +64.3%
Contains more Vitamin K +360%
Equal in Vitamin B1 - 0.112
Equal in Vitamin B2 - 0.032
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin C +69.6%
Contains more Vitamin B3 +63%
Contains more Vitamin B5 +45.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B6 +193%
Contains more Folate +64.3%
Contains more Vitamin K +360%
Equal in Vitamin B1 - 0.112
Equal in Vitamin B2 - 0.032

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Breadfruit
Breadfruit
3
:
2
Yam
Yam
Contains more Fats +35.3%
Contains more Other +13.4%
Contains more Protein +43%
Equal in Carbs - 27.88
Equal in Water - 69.6
Breadfruit
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Fats +35.3%
Contains more Other +13.4%
Contains more Protein +43%
Equal in Carbs - 27.88
Equal in Water - 69.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Breadfruit
Breadfruit
1
:
2
Yam
Yam
Contains more Monounsaturated Fat +466.7%
Contains less Saturated Fat -22.9%
Contains more Polyunsaturated fat +15.2%
Breadfruit
32% 23% 45%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.066 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +466.7%
Contains less Saturated Fat -22.9%
Contains more Polyunsaturated fat +15.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Breadfruit Yam Opinion
Net carbs 22.22g 23.78g Yam
Protein 1.07g 1.53g Yam
Fats 0.23g 0.17g Breadfruit
Carbs 27.12g 27.88g Yam
Calories 103kcal 118kcal Yam
Sugar 11g 0.5g Yam
Fiber 4.9g 4.1g Breadfruit
Calcium 17mg 17mg
Iron 0.54mg 0.54mg
Magnesium 25mg 21mg Breadfruit
Phosphorus 30mg 55mg Yam
Potassium 490mg 816mg Yam
Sodium 2mg 9mg Breadfruit
Zinc 0.12mg 0.24mg Yam
Copper 0.084mg 0.178mg Yam
Manganese 0.06mg 0.397mg Yam
Selenium 0.6µg 0.7µg Yam
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.1mg 0.35mg Yam
Vitamin C 29mg 17.1mg Breadfruit
Vitamin B1 0.11mg 0.112mg Yam
Vitamin B2 0.03mg 0.032mg Yam
Vitamin B3 0.9mg 0.552mg Breadfruit
Vitamin B5 0.457mg 0.314mg Breadfruit
Vitamin B6 0.1mg 0.293mg Yam
Folate 14µg 23µg Yam
Vitamin K 0.5µg 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.052mg 0.054mg Yam
Isoleucine 0.064mg 0.052mg Breadfruit
Leucine 0.065mg 0.096mg Yam
Lysine 0.037mg 0.059mg Yam
Methionine 0.01mg 0.021mg Yam
Phenylalanine 0.026mg 0.071mg Yam
Valine 0.047mg 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.048g 0.037g Yam
Monounsaturated Fat 0.034g 0.006g Breadfruit
Polyunsaturated fat 0.066g 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Yam
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
19%
Yam
Minerals Daily Need Coverage Score
14%
Breadfruit
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 10.5g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 7mg)
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)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.