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Mulberry vs Breadfruit - In-Depth Nutrition Comparison

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How are Mulberry and Breadfruit different?

  • Mulberry is higher in Iron, Vitamin C, Vitamin K, Vitamin B2 and Vitamin E , however Breadfruit is richer in Fiber, Potassium and Vitamin B1.
  • Daily need coverage for Iron from Mulberry is 16% higher.
  • Mulberry contains 16 times more Vitamin K than Breadfruit. While Mulberry contains 7.8µg of Vitamin K, Breadfruit contains only 0.5µg.

Mulberries, raw and Breadfruit, raw are the varieties used in this article.

Infographic

Mulberry 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 more Iron +242.6%
Contains more Calcium +129.4%
Contains more Phosphorus +26.7%
Contains more Potassium +152.6%
Contains more Magnesium +38.9%
Contains more Copper +40%
Contains less Sodium -80%
Equal in Zinc - 0.12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 44% 18% 28% 4% 13% 1%
Contains more Iron +242.6%
Contains more Calcium +129.4%
Contains more Phosphorus +26.7%
Contains more Potassium +152.6%
Contains more Magnesium +38.9%
Contains more Copper +40%
Contains less Sodium -80%
Equal in Zinc - 0.12

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
:
Contains more Vitamin C +25.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +770%
Contains more Vitamin B2 +236.7%
Contains more Vitamin K +1460%
Contains more Vitamin B1 +279.3%
Contains more Vitamin B3 +45.2%
Contains more Vitamin B6 +100%
Contains more Folate +133.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
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 +770%
Contains more Vitamin B2 +236.7%
Contains more Vitamin K +1460%
Contains more Vitamin B1 +279.3%
Contains more Vitamin B3 +45.2%
Contains more Vitamin B6 +100%
Contains more Folate +133.3%

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
18
Mulberry
18
Breadfruit
Mineral Summary Score
19
Mulberry
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
9%
Mulberry
6%
Breadfruit
Carbohydrates
10%
Mulberry
27%
Breadfruit
Fats
2%
Mulberry
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.
Mulberry Breadfruit
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mulberry 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 Sugars?
Mulberry
Mulberry contains less Sugars (difference - 2.9g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 37)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 8mg)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Mulberry Breadfruit Opinion
Calories 43 103 Breadfruit
Protein 1.44 1.07 Mulberry
Fats 0.39 0.23 Mulberry
Vitamin C 36.4 29 Mulberry
Carbs 9.8 27.12 Breadfruit
Cholesterol 0 0
Vitamin D 0 0
Iron 1.85 0.54 Mulberry
Calcium 39 17 Mulberry
Potassium 194 490 Breadfruit
Magnesium 18 25 Breadfruit
Sugars 8.1 11 Mulberry
Fiber 1.7 4.9 Breadfruit
Copper 0.06 0.084 Breadfruit
Zinc 0.12 0.12
Starch
Phosphorus 38 30 Mulberry
Sodium 10 2 Breadfruit
Vitamin A 25 0 Mulberry
Vitamin E 0.87 0.1 Mulberry
Vitamin D 0 0
Vitamin B1 0.029 0.11 Breadfruit
Vitamin B2 0.101 0.03 Mulberry
Vitamin B3 0.62 0.9 Breadfruit
Vitamin B5 0.457 Breadfruit
Vitamin B6 0.05 0.1 Breadfruit
Vitamin B12 0 0
Vitamin K 7.8 0.5 Mulberry
Folate 6 14 Breadfruit
Trans Fat 0 0
Saturated Fat 0.027 0.048 Mulberry
Monounsaturated Fat 0.041 0.034 Mulberry
Polyunsaturated fat 0.207 0.066 Mulberry
Tryptophan
Threonine 0.052 Breadfruit
Isoleucine 0.064 Breadfruit
Leucine 0.065 Breadfruit
Lysine 0.037 Breadfruit
Methionine 0.01 Breadfruit
Phenylalanine 0.026 Breadfruit
Valine 0.047 Breadfruit
Histidine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.