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Mango vs. Breadfruit — In-Depth Nutrition Comparison

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A recap on differences between mango and breadfruit

  • Mango is higher in vitamin A, vitamin C, folate, and vitamin E, yet breadfruit is higher in fiber, potassium, vitamin B1, and vitamin B5.
  • Mango covers your daily vitamin A needs 22% more than breadfruit.
  • Mango contains 9 times more vitamin E than breadfruit. While mango contains 0.9mg of vitamin E, breadfruit contains only 0.1mg.
  • The amount of sugar in breadfruit is lower.
  • The glycemic index of mango is lower.

Food varieties used in this article are Mangos, raw and Breadfruit, raw.

Infographic

Mango 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.
Mango
Mango
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
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 CopperCopper +32.1%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +191.7%
Contains more IronIron +237.5%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +114.3%
~equal in Manganese ~0.06mg
~equal in Selenium ~0.6µg

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.
Mango
Mango
7
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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 CVitamin C +25.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B6Vitamin B6 +19%
Contains more Vitamin KVitamin K +740%
Contains more FolateFolate +207.1%
Contains more Vitamin B1Vitamin B1 +292.9%
Contains more Vitamin B3Vitamin B3 +34.5%
Contains more Vitamin B5Vitamin B5 +132%
Contains more CholineCholine +28.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Breadfruit DV% diff.
Fiber 1.6g 4.9g 13%
Potassium 168mg 490mg 9%
Vitamin C 36.4mg 29mg 8%
Vitamin B1 0.028mg 0.11mg 7%
Folate 43µg 14µg 7%
Vitamin A 54µg 0µg 6%
Fructose 4.68g 6%
Vitamin B5 0.197mg 0.457mg 5%
Iron 0.16mg 0.54mg 5%
Vitamin E 0.9mg 0.1mg 5%
Carbs 14.98g 27.12g 4%
Magnesium 10mg 25mg 4%
Vitamin K 4.2µg 0.5µg 3%
Copper 0.111mg 0.084mg 3%
Calories 60kcal 103kcal 2%
Phosphorus 14mg 30mg 2%
Protein 0.82g 1.07g 1%
Vitamin B3 0.669mg 0.9mg 1%
Vitamin B2 0.038mg 0.03mg 1%
Calcium 11mg 17mg 1%
Vitamin B6 0.119mg 0.1mg 1%
Fats 0.38g 0.23g 0%
Net carbs 13.38g 22.22g N/A
Sugar 13.66g 11g N/A
Zinc 0.09mg 0.12mg 0%
Sodium 1mg 2mg 0%
Manganese 0.063mg 0.06mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.092g 0.048g 0%
Choline 7.6mg 9.8mg 0%
Monounsaturated fat 0.14g 0.034g 0%
Polyunsaturated fat 0.071g 0.066g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0.052mg 0%
Isoleucine 0.029mg 0.064mg 0%
Leucine 0.05mg 0.065mg 0%
Lysine 0.066mg 0.037mg 0%
Methionine 0.008mg 0.01mg 0%
Phenylalanine 0.027mg 0.026mg 0%
Valine 0.042mg 0.047mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 FatsFats +65.2%
Contains more WaterWater +18.1%
Contains more ProteinProtein +30.5%
Contains more CarbsCarbs +81%
Contains more OtherOther +158.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 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 +311.8%
Contains less Sat. FatSaturated fat -47.8%
~equal in Polyunsaturated fat ~0.066g

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.