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Dates vs Breadfruit - In-Depth Nutrition Comparison

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What are the main differences between Dates and Breadfruit?

  • Dates are richer in Copper, Fiber, Manganese, and Iron, while Breadfruit is higher in Vitamin C.
  • Breadfruit's daily need coverage for Vitamin C is 32% higher.
  • Breadfruit has 6 times less Sugar than Dates . Dates have 63.35g of Sugar, while Breadfruit has 11g.

We used Dates, deglet noor and Breadfruit, raw types in this comparison.

Infographic

Dates  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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +129.4%
Contains more Iron +88.9%
Contains more Magnesium +72%
Contains more Phosphorus +106.7%
Contains more Potassium +33.9%
Contains more Zinc +141.7%
Contains more Copper +145.2%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 18% 13% 44% 1% 4% 28%
Contains more Calcium +129.4%
Contains more Iron +88.9%
Contains more Magnesium +72%
Contains more Phosphorus +106.7%
Contains more Potassium +33.9%
Contains more Zinc +141.7%
Contains more Copper +145.2%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +41.6%
Contains more Vitamin B5 +28.9%
Contains more Vitamin B6 +65%
Contains more Folate +35.7%
Contains more Vitamin K +440%
Contains more Vitamin E +100%
Contains more Vitamin C +7150%
Contains more Vitamin B1 +111.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +41.6%
Contains more Vitamin B5 +28.9%
Contains more Vitamin B6 +65%
Contains more Folate +35.7%
Contains more Vitamin K +440%
Contains more Vitamin E +100%
Contains more Vitamin C +7150%
Contains more Vitamin B1 +111.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Breadfruit
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Breadfruit Opinion
Net carbs 67.03g 22.22g Dates
Protein 2.45g 1.07g Dates
Fats 0.39g 0.23g Dates
Carbs 75.03g 27.12g Dates
Calories 282kcal 103kcal Dates
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g 11g Breadfruit
Fiber 8g 4.9g Dates
Calcium 39mg 17mg Dates
Iron 1.02mg 0.54mg Dates
Magnesium 43mg 25mg Dates
Phosphorus 62mg 30mg Dates
Potassium 656mg 490mg Dates
Sodium 2mg 2mg
Zinc 0.29mg 0.12mg Dates
Copper 0.206mg 0.084mg Dates
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0.1mg Breadfruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 29mg Breadfruit
Vitamin B1 0.052mg 0.11mg Breadfruit
Vitamin B2 0.066mg 0.03mg Dates
Vitamin B3 1.274mg 0.9mg Dates
Vitamin B5 0.589mg 0.457mg Dates
Vitamin B6 0.165mg 0.1mg Dates
Folate 19µg 14µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0.5µg Dates
Tryptophan 0.012mg mg Dates
Threonine 0.043mg 0.052mg Breadfruit
Isoleucine 0.049mg 0.064mg Breadfruit
Leucine 0.084mg 0.065mg Dates
Lysine 0.066mg 0.037mg Dates
Methionine 0.022mg 0.01mg Dates
Phenylalanine 0.05mg 0.026mg Dates
Valine 0.071mg 0.047mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.048g Dates
Monounsaturated Fat 0.036g 0.034g Dates
Polyunsaturated fat 0.019g 0.066g Breadfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Breadfruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Dates
18
Breadfruit
Mineral Summary Score
30
Dates
16
Breadfruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Dates
6%
Breadfruit
Carbohydrates
75%
Dates
27%
Breadfruit
Fats
2%
Dates
1%
Breadfruit

Comparison summary

Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Breadfruit
Breadfruit is lower in Sugar (difference - 52.35g)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.