Buckwheat vs. Breadfruit — In-Depth Nutrition Comparison

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How are buckwheat and breadfruit different?

Buckwheat is higher in manganese, copper, magnesium, and phosphorus; however, breadfruit is richer in vitamin C, potassium, fiber, and vitamin B1.
Daily need coverage for vitamin C for breadfruit is 32% higher.
Buckwheat contains 7 times more manganese than breadfruit. While buckwheat contains 0.403mg of manganese, breadfruit contains only 0.06mg.
Buckwheat has a lower glycemic index (51) than breadfruit (62).

Buckwheat groats, roasted, cooked and Breadfruit, raw are the varieties used in this article.

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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.

Buckwheat

Breadfruit

Contains more MagnesiumMagnesium	+104%
Contains more IronIron	+48.1%
Contains more CopperCopper	+73.8%
Contains more ZincZinc	+408.3%
Contains more PhosphorusPhosphorus	+133.3%
Contains more ManganeseManganese	+571.7%
Contains more SeleniumSelenium	+266.7%

Contains more CalciumCalcium	+142.9%
Contains more PotassiumPotassium	+456.8%
Contains less SodiumSodium	-50%

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.

Buckwheat

Breadfruit

Contains more Vitamin B2Vitamin B2	+30%
Contains more Vitamin KVitamin K	+280%
Contains more CholineCholine	+105.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+11.1%
Contains more Vitamin B1Vitamin B1	+175%
Contains more Vitamin B5Vitamin B5	+27.3%
Contains more Vitamin B6Vitamin B6	+29.9%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.9mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0mg	29mg	32%
Manganese	0.403mg	0.06mg	15%
Potassium	88mg	490mg	12%
Fiber	2.7g	4.9g	9%
Copper	0.146mg	0.084mg	7%
Phosphorus	70mg	30mg	6%
Magnesium	51mg	25mg	6%
Vitamin B1	0.04mg	0.11mg	6%
Protein	3.38g	1.07g	5%
Zinc	0.61mg	0.12mg	4%
Selenium	2.2µg	0.6µg	3%
Iron	0.8mg	0.54mg	3%
Vitamin B6	0.077mg	0.1mg	2%
Carbs	19.94g	27.12g	2%
Vitamin B5	0.359mg	0.457mg	2%
Choline	20.1mg	9.8mg	2%
Vitamin K	1.9µg	0.5µg	1%
Polyunsaturated fat	0.188g	0.066g	1%
Calories	92kcal	103kcal	1%
Vitamin B2	0.039mg	0.03mg	1%
Calcium	7mg	17mg	1%
Fats	0.62g	0.23g	1%
Net carbs	17.24g	22.22g	N/A
Sugar	0.9g	11g	N/A
Sodium	4mg	2mg	0%
Vitamin E	0.09mg	0.1mg	0%
Vitamin B3	0.94mg	0.9mg	0%
Folate	14µg	14µg	0%
Saturated fat	0.134g	0.048g	0%
Monounsaturated fat	0.188g	0.034g	0%
Tryptophan	0.049mg		0%
Threonine	0.129mg	0.052mg	0%
Isoleucine	0.127mg	0.064mg	0%
Leucine	0.212mg	0.065mg	0%
Lysine	0.172mg	0.037mg	0%
Methionine	0.044mg	0.01mg	0%
Phenylalanine	0.133mg	0.026mg	0%
Valine	0.173mg	0.047mg	0%
Histidine	0.079mg		0%
Fructose	0.1g		0%