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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.
  • Breadfruit has a higher glycemic index. The glycemic index of breadfruit is 62, while the glycemic index of yam is 51.

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.
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%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +19%
Contains less SodiumSodium -77.8%
Contains more PotassiumPotassium +66.5%
Contains more CopperCopper +111.9%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +83.3%
Contains more ManganeseManganese +561.7%
Contains more SeleniumSelenium +16.7%
~equal in Calcium ~17mg
~equal in Iron ~0.54mg

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%
Yam
Yam
6
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +69.6%
Contains more Vitamin B3Vitamin B3 +63%
Contains more Vitamin B5Vitamin B5 +45.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B6Vitamin B6 +193%
Contains more Vitamin KVitamin K +360%
Contains more FolateFolate +64.3%
Contains more CholineCholine +68.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.112mg
~equal in Vitamin B2 ~0.032mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Yam DV% diff.
Vitamin B6 0.1mg 0.293mg 15%
Manganese 0.06mg 0.397mg 15%
Vitamin C 29mg 17.1mg 13%
Potassium 490mg 816mg 10%
Copper 0.084mg 0.178mg 10%
Phosphorus 30mg 55mg 4%
Vitamin B5 0.457mg 0.314mg 3%
Fiber 4.9g 4.1g 3%
Vitamin K 0.5µg 2.3µg 2%
Vitamin B3 0.9mg 0.552mg 2%
Vitamin E 0.1mg 0.35mg 2%
Folate 14µg 23µg 2%
Vitamin A 0µg 7µg 1%
Choline 9.8mg 16.5mg 1%
Protein 1.07g 1.53g 1%
Calories 103kcal 118kcal 1%
Magnesium 25mg 21mg 1%
Zinc 0.12mg 0.24mg 1%
Fats 0.23g 0.17g 0%
Carbs 27.12g 27.88g 0%
Net carbs 22.22g 23.78g N/A
Calcium 17mg 17mg 0%
Iron 0.54mg 0.54mg 0%
Sugar 11g 0.5g N/A
Sodium 2mg 9mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B1 0.11mg 0.112mg 0%
Vitamin B2 0.03mg 0.032mg 0%
Saturated fat 0.048g 0.037g 0%
Monounsaturated fat 0.034g 0.006g 0%
Polyunsaturated fat 0.066g 0.076g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0.054mg 0%
Isoleucine 0.064mg 0.052mg 0%
Leucine 0.065mg 0.096mg 0%
Lysine 0.037mg 0.059mg 0%
Methionine 0.01mg 0.021mg 0%
Phenylalanine 0.026mg 0.071mg 0%
Valine 0.047mg 0.062mg 0%
Histidine 0.034mg 0%

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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +35.3%
Contains more OtherOther +13.4%
Contains more ProteinProtein +43%
~equal in Carbs ~27.88g
~equal in Water ~69.6g

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
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +466.7%
Contains less Sat. FatSaturated fat -22.9%
Contains more Poly. FatPolyunsaturated fat +15.2%

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.