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  6. Coconut vs. Breadfruit

Coconut vs. Breadfruit — In-Depth Nutrition Comparison

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Summary of differences between coconut and breadfruit

  • Coconut has more manganese, copper, iron, selenium, fiber, phosphorus, and zinc; however, breadfruit is higher in vitamin C.
  • Coconut covers your daily need for saturated fat, 148% more than breadfruit.
  • Coconut has 25 times more manganese than breadfruit. While coconut has 1.5mg of manganese, breadfruit has only 0.06mg.
  • Breadfruit has less saturated fat.

These are the specific foods used in this comparison Nuts, coconut meat, raw and Breadfruit, raw.

Infographic

Coconut vs Breadfruit 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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%
Contains more MagnesiumMagnesium +28%
Contains more IronIron +350%
Contains more CopperCopper +417.9%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +276.7%
Contains more ManganeseManganese +2400%
Contains more SeleniumSelenium +1583.3%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +37.6%
Contains less SodiumSodium -90%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin EVitamin E +140%
Contains more FolateFolate +85.7%
Contains more CholineCholine +23.5%
Contains more Vitamin CVitamin C +778.8%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +52.3%
Contains more Vitamin B6Vitamin B6 +85.2%
Contains more Vitamin KVitamin K +150%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Breadfruit DV% diff.
Saturated fat 29.698g 0.048g 135%
Manganese 1.5mg 0.06mg 63%
Fats 33.49g 0.23g 51%
Copper 0.435mg 0.084mg 39%
Vitamin C 3.3mg 29mg 29%
Iron 2.43mg 0.54mg 24%
Selenium 10.1µg 0.6µg 17%
Fiber 9g 4.9g 16%
Calories 354kcal 103kcal 13%
Phosphorus 113mg 30mg 12%
Zinc 1.1mg 0.12mg 9%
Protein 3.33g 1.07g 5%
Vitamin B6 0.054mg 0.1mg 4%
Vitamin B1 0.066mg 0.11mg 4%
Potassium 356mg 490mg 4%
Carbs 15.23g 27.12g 4%
Vitamin B5 0.3mg 0.457mg 3%
Folate 26µg 14µg 3%
Monounsaturated fat 1.425g 0.034g 3%
Polyunsaturated fat 0.366g 0.066g 2%
Magnesium 32mg 25mg 2%
Vitamin B3 0.54mg 0.9mg 2%
Vitamin E 0.24mg 0.1mg 1%
Vitamin B2 0.02mg 0.03mg 1%
Sodium 20mg 2mg 1%
Net carbs 6.23g 22.22g N/A
Calcium 14mg 17mg 0%
Sugar 6.23g 11g N/A
Vitamin K 0.2µg 0.5µg 0%
Choline 12.1mg 9.8mg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0.052mg 0%
Isoleucine 0.131mg 0.064mg 0%
Leucine 0.247mg 0.065mg 0%
Lysine 0.147mg 0.037mg 0%
Methionine 0.062mg 0.01mg 0%
Phenylalanine 0.169mg 0.026mg 0%
Valine 0.202mg 0.047mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +211.2%
Contains more FatsFats +14460.9%
Contains more CarbsCarbs +78.1%
Contains more WaterWater +50.4%
~equal in Other ~0.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +4091.2%
Contains more Poly. FatPolyunsaturated fat +454.5%
Contains less Sat. FatSaturated fat -99.8%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.