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  6. Dates vs. Breadfruit

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.
  • Breadfruit has a higher glycemic index (62) than dates (42).

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 +72%
Contains more CalciumCalcium +129.4%
Contains more PotassiumPotassium +33.9%
Contains more IronIron +88.9%
Contains more CopperCopper +145.2%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +106.7%
Contains more ManganeseManganese +336.7%
Contains more SeleniumSelenium +400%
~equal in Sodium ~2mg

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
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +440%
Contains more FolateFolate +35.7%
Contains more Vitamin CVitamin C +7150%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +111.5%
Contains more CholineCholine +55.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Breadfruit DV% diff.
Vitamin C 0.4mg 29mg 32%
Fructose 19.56g 24%
Carbs 75.03g 27.12g 16%
Copper 0.206mg 0.084mg 14%
Fiber 8g 4.9g 12%
Manganese 0.262mg 0.06mg 9%
Calories 282kcal 103kcal 9%
Iron 1.02mg 0.54mg 6%
Vitamin B6 0.165mg 0.1mg 5%
Potassium 656mg 490mg 5%
Phosphorus 62mg 30mg 5%
Vitamin B1 0.052mg 0.11mg 5%
Selenium 3µg 0.6µg 4%
Magnesium 43mg 25mg 4%
Vitamin B5 0.589mg 0.457mg 3%
Protein 2.45g 1.07g 3%
Vitamin B2 0.066mg 0.03mg 3%
Calcium 39mg 17mg 2%
Vitamin K 2.7µg 0.5µg 2%
Zinc 0.29mg 0.12mg 2%
Vitamin B3 1.274mg 0.9mg 2%
Choline 6.3mg 9.8mg 1%
Folate 19µg 14µg 1%
Fats 0.39g 0.23g 0%
Net carbs 67.03g 22.22g N/A
Sugar 63.35g 11g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.05mg 0.1mg 0%
Saturated fat 0.032g 0.048g 0%
Monounsaturated fat 0.036g 0.034g 0%
Polyunsaturated fat 0.019g 0.066g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0.052mg 0%
Isoleucine 0.049mg 0.064mg 0%
Leucine 0.084mg 0.065mg 0%
Lysine 0.066mg 0.037mg 0%
Methionine 0.022mg 0.01mg 0%
Phenylalanine 0.05mg 0.026mg 0%
Valine 0.071mg 0.047mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +129%
Contains more FatsFats +69.6%
Contains more CarbsCarbs +176.7%
Contains more OtherOther +72%
Contains more WaterWater +244.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 less Sat. FatSaturated fat -33.3%
Contains more Poly. FatPolyunsaturated fat +247.4%
~equal in Monounsaturated fat ~0.034g

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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. 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.