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Kiwifruit vs. Breadfruit — In-Depth Nutrition Comparison

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What are the differences between Kiwifruit and Breadfruit?

  • Kiwifruit is higher in Vitamin C, Vitamin K, Vitamin E , and Copper, however, Breadfruit is richer in Fiber, Vitamin B1, Vitamin B5, and Potassium.
  • Kiwifruit's daily need coverage for Vitamin C is 71% more.
  • Breadfruit contains 81 times less Vitamin K than Kiwifruit. Kiwifruit contains 40.3µg of Vitamin K, while Breadfruit contains 0.5µg.

We used Kiwifruit, green, raw and Breadfruit, raw types in this article.

Infographic

Kiwifruit 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.
Contains more Calcium +100%
Contains more Phosphorus +13.3%
Contains more Zinc +16.7%
Contains more Copper +54.8%
Contains more Manganese +63.3%
Contains more Iron +74.2%
Contains more Magnesium +47.1%
Contains more Potassium +57.1%
Contains less Sodium -33.3%
Contains more Selenium +200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 18% 13% 44% 1% 4% 28% 8% 4%
Contains more Calcium +100%
Contains more Phosphorus +13.3%
Contains more Zinc +16.7%
Contains more Copper +54.8%
Contains more Manganese +63.3%
Contains more Iron +74.2%
Contains more Magnesium +47.1%
Contains more Potassium +57.1%
Contains less Sodium -33.3%
Contains more Selenium +200%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1360%
Contains more Vitamin C +219.7%
Contains more Folate +78.6%
Contains more Vitamin K +7960%
Contains more Vitamin B1 +307.4%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +163.9%
Contains more Vitamin B5 +149.7%
Contains more Vitamin B6 +58.7%
Contains more Choline +25.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 97% 28% 7% 17% 28% 24% 11% 0% 6% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1360%
Contains more Vitamin C +219.7%
Contains more Folate +78.6%
Contains more Vitamin K +7960%
Contains more Vitamin B1 +307.4%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +163.9%
Contains more Vitamin B5 +149.7%
Contains more Vitamin B6 +58.7%
Contains more Choline +25.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +126.1%
Contains more Water +17.6%
Contains more Carbs +85%
Contains more Other +52.5%
Equal in Protein - 1.07
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 Fats +126.1%
Contains more Water +17.6%
Contains more Carbs +85%
Contains more Other +52.5%
Equal in Protein - 1.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +38.2%
Contains more Polyunsaturated fat +334.8%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
32% 23% 45%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.066 g
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +38.2%
Contains more Polyunsaturated fat +334.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Breadfruit
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Breadfruit Opinion
Net carbs 11.66g 22.22g Breadfruit
Protein 1.14g 1.07g Kiwifruit
Fats 0.52g 0.23g Kiwifruit
Carbs 14.66g 27.12g Breadfruit
Calories 61kcal 103kcal Breadfruit
Fructose 4.35g Kiwifruit
Sugar 8.99g 11g Kiwifruit
Fiber 3g 4.9g Breadfruit
Calcium 34mg 17mg Kiwifruit
Iron 0.31mg 0.54mg Breadfruit
Magnesium 17mg 25mg Breadfruit
Phosphorus 34mg 30mg Kiwifruit
Potassium 312mg 490mg Breadfruit
Sodium 3mg 2mg Breadfruit
Zinc 0.14mg 0.12mg Kiwifruit
Copper 0.13mg 0.084mg Kiwifruit
Manganese 0.098mg 0.06mg Kiwifruit
Selenium 0.2µg 0.6µg Breadfruit
Vitamin A 87IU 0IU Kiwifruit
Vitamin A RAE 4µg 0µg Kiwifruit
Vitamin E 1.46mg 0.1mg Kiwifruit
Vitamin C 92.7mg 29mg Kiwifruit
Vitamin B1 0.027mg 0.11mg Breadfruit
Vitamin B2 0.025mg 0.03mg Breadfruit
Vitamin B3 0.341mg 0.9mg Breadfruit
Vitamin B5 0.183mg 0.457mg Breadfruit
Vitamin B6 0.063mg 0.1mg Breadfruit
Folate 25µg 14µg Kiwifruit
Choline 7.8mg 9.8mg Breadfruit
Vitamin K 40.3µg 0.5µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg 0.052mg Breadfruit
Isoleucine 0.051mg 0.064mg Breadfruit
Leucine 0.066mg 0.065mg Kiwifruit
Lysine 0.061mg 0.037mg Kiwifruit
Methionine 0.024mg 0.01mg Kiwifruit
Phenylalanine 0.044mg 0.026mg Kiwifruit
Valine 0.057mg 0.047mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g 0.048g Kiwifruit
Monounsaturated Fat 0.047g 0.034g Kiwifruit
Polyunsaturated fat 0.287g 0.066g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
39%
Kiwifruit
17%
Breadfruit
Minerals Daily Need Coverage Score
14%
Kiwifruit
14%
Breadfruit

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 2.01g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 4)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 1mg)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.