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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, Vitamin A RAE, and Vitamin E , yet Breadfruit is higher in Fiber, Potassium, Vitamin B1, and Vitamin B5.
  • Breadfruit covers your daily Fiber needs 13% more than Mango.
  • 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
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 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%
Equal in Manganese - 0.06
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 18% 13% 44% 1% 4% 28% 8% 4%
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%
Equal in Manganese - 0.06
Equal in Selenium - 0.6

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
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +65.2%
Contains more Water +18.1%
Contains more Protein +30.5%
Contains more Carbs +81%
Contains more Other +158.3%
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 Fats +65.2%
Contains more Water +18.1%
Contains more Protein +30.5%
Contains more Carbs +81%
Contains more Other +158.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +311.8%
Contains less Saturated Fat -47.8%
Equal in Polyunsaturated fat - 0.066
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
32% 23% 45%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.066 g
Contains more Monounsaturated Fat +311.8%
Contains less Saturated Fat -47.8%
Equal in Polyunsaturated fat - 0.066

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 4.68g 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
Manganese 0.063mg 0.06mg Mango
Selenium 0.6µg 0.6µg
Vitamin A 1082IU 0IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg 0.1mg Mango
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 K 4.2µg 0.5µg Mango
Tryptophan 0.013mg 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 Mango
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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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
26%
Mango
18%
Breadfruit
Minerals Daily Need Coverage Score
9%
Mango
14%
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

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.