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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 RAE, 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 Sugar 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
Contains less Sodium -50%
Contains more Copper +32.1%
Contains more Calcium +54.5%
Contains more Iron +237.5%
Contains more Magnesium +150%
Contains more Phosphorus +114.3%
Contains more Potassium +191.7%
Contains more Zinc +33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 18% 13% 44% 1% 4% 28%
Contains less Sodium -50%
Contains more Copper +32.1%
Contains more Calcium +54.5%
Contains more Iron +237.5%
Contains more Magnesium +150%
Contains more Phosphorus +114.3%
Contains more Potassium +191.7%
Contains more Zinc +33.3%

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

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mango Breadfruit Opinion
Net carbs 13.38g 22.22g Breadfruit
Protein 0.82g 1.07g Breadfruit
Fats 0.38g 0.23g Mango
Carbs 14.98g 27.12g Breadfruit
Calories 60kcal 103kcal Breadfruit
Starch g g
Fructose 4.68g g Mango
Sugar 13.66g 11g Breadfruit
Fiber 1.6g 4.9g Breadfruit
Calcium 11mg 17mg Breadfruit
Iron 0.16mg 0.54mg Breadfruit
Magnesium 10mg 25mg Breadfruit
Phosphorus 14mg 30mg Breadfruit
Potassium 168mg 490mg Breadfruit
Sodium 1mg 2mg Mango
Zinc 0.09mg 0.12mg Breadfruit
Copper 0.111mg 0.084mg Mango
Vitamin A 1082IU 0IU Mango
Vitamin E 0.9mg 0.1mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 29mg Mango
Vitamin B1 0.028mg 0.11mg Breadfruit
Vitamin B2 0.038mg 0.03mg Mango
Vitamin B3 0.669mg 0.9mg Breadfruit
Vitamin B5 0.197mg 0.457mg Breadfruit
Vitamin B6 0.119mg 0.1mg Mango
Folate 43µg 14µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 0.5µg Mango
Tryptophan 0.013mg mg Mango
Threonine 0.031mg 0.052mg Breadfruit
Isoleucine 0.029mg 0.064mg Breadfruit
Leucine 0.05mg 0.065mg Breadfruit
Lysine 0.066mg 0.037mg Mango
Methionine 0.008mg 0.01mg Breadfruit
Phenylalanine 0.027mg 0.026mg Mango
Valine 0.042mg 0.047mg Breadfruit
Histidine 0.019mg mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g 0.048g Breadfruit
Monounsaturated Fat 0.14g 0.034g Mango
Polyunsaturated fat 0.071g 0.066g Mango

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
5%
Mango
6%
Breadfruit
Carbohydrates
15%
Mango
27%
Breadfruit
Fats
2%
Mango
1%
Breadfruit

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 is lower in Sugar?
Breadfruit
Breadfruit is lower in Sugar (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)

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. 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.