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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 C, Folate and Vitamin E , yet Breadfruit is higher in Fiber, Potassium, Vitamin B1, Vitamin A and Vitamin B5.
  • Breadfruit covers your daily Fiber needs 13% more than Mango.
  • 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 Sugars in Breadfruit is lower.

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

Infographic

Mango vs Breadfruit infographic
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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
Mango
2
:
Contains more Copper +32.1%
Contains less Sodium -50%
Contains more Iron +237.5%
Contains more Calcium +54.5%
Contains more Potassium +191.7%
Contains more Magnesium +150%
Contains more Zinc +33.3%
Contains more Phosphorus +114.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 44% 18% 28% 4% 13% 1%
Contains more Copper +32.1%
Contains less Sodium -50%
Contains more Iron +237.5%
Contains more Calcium +54.5%
Contains more Potassium +191.7%
Contains more Magnesium +150%
Contains more Zinc +33.3%
Contains more Phosphorus +114.3%

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
Mango
7
:
Contains more Vitamin C +25.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B6 +19%
Contains more Vitamin K +740%
Contains more Folate +207.1%
Contains more Vitamin B1 +292.9%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +132%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 97% 0% 2% 0% 28% 7% 17% 28% 24% 0% 2% 11%
Contains more Vitamin C +25.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B6 +19%
Contains more Vitamin K +740%
Contains more Folate +207.1%
Contains more Vitamin B1 +292.9%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +132%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Mango
18
Breadfruit
Mineral Summary Score
10
Mango
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 the food
Protein
5%
Mango
6%
Breadfruit
Carbohydrates
15%
Mango
27%
Breadfruit
Fats
2%
Mango
1%
Breadfruit

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Sugars?
Breadfruit
Breadfruit contains less Sugars (difference - 2.66g)
Which food is lower in Saturated Fat?
Breadfruit
Breadfruit is lower in Saturated Fat (difference - 0.044g)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $0.3)
Which food is richer in minerals?
Breadfruit
Breadfruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mango Breadfruit Opinion
Calories 60 103 Breadfruit
Protein 0.82 1.07 Breadfruit
Fats 0.38 0.23 Mango
Vitamin C 36.4 29 Mango
Carbs 14.98 27.12 Breadfruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.16 0.54 Breadfruit
Calcium 11 17 Breadfruit
Potassium 168 490 Breadfruit
Magnesium 10 25 Breadfruit
Sugars 13.66 11 Breadfruit
Fiber 1.6 4.9 Breadfruit
Copper 0.111 0.084 Mango
Zinc 0.09 0.12 Breadfruit
Starch
Phosphorus 14 30 Breadfruit
Sodium 1 2 Mango
Vitamin A 1082 0 Mango
Vitamin E 0.9 0.1 Mango
Vitamin D 0 0
Vitamin B1 0.028 0.11 Breadfruit
Vitamin B2 0.038 0.03 Mango
Vitamin B3 0.669 0.9 Breadfruit
Vitamin B5 0.197 0.457 Breadfruit
Vitamin B6 0.119 0.1 Mango
Vitamin B12 0 0
Vitamin K 4.2 0.5 Mango
Folate 43 14 Mango
Trans Fat 0 0
Saturated Fat 0.092 0.048 Breadfruit
Monounsaturated Fat 0.14 0.034 Mango
Polyunsaturated fat 0.071 0.066 Mango
Tryptophan 0.013 Mango
Threonine 0.031 0.052 Breadfruit
Isoleucine 0.029 0.064 Breadfruit
Leucine 0.05 0.065 Breadfruit
Lysine 0.066 0.037 Mango
Methionine 0.008 0.01 Breadfruit
Phenylalanine 0.027 0.026 Mango
Valine 0.042 0.047 Breadfruit
Histidine 0.019 Mango
Fructose 4.68 Mango

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 of the foods 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.