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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
Dates
9
:
0
Breadfruit
Breadfruit
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%
Contains more Manganese +336.7%
Contains more Selenium +400%
Equal in Sodium - 2
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Breadfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 18% 13% 44% 1% 4% 28% 8% 4%
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%
Contains more Manganese +336.7%
Contains more Selenium +400%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
Dates
7
:
3
Breadfruit
Breadfruit
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%
Dates
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%
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Breadfruit
Breadfruit
Contains more Protein +129%
Contains more Fats +69.6%
Contains more Carbs +176.7%
Contains more Other +72%
Contains more Water +244.1%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Breadfruit
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more Protein +129%
Contains more Fats +69.6%
Contains more Carbs +176.7%
Contains more Other +72%
Contains more Water +244.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
2
:
1
Breadfruit
Breadfruit
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +247.4%
Equal in Monounsaturated Fat - 0.034
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Breadfruit
32% 23% 45%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.066 g
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +247.4%
Equal in Monounsaturated Fat - 0.034

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 19.56g 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
Manganese 0.262mg 0.06mg Dates
Selenium 3µg 0.6µg Dates
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0.1mg Breadfruit
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 K 2.7µg 0.5µg Dates
Tryptophan 0.012mg 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 Dates
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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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
12%
Dates
18%
Breadfruit
Minerals Daily Need Coverage Score
29%
Dates
14%
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.