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Pomegranate vs Breadfruit - In-Depth Nutrition Comparison

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A recap on differences between Pomegranate and Breadfruit

  • Pomegranate is higher in Vitamin K, Copper and Folate, yet Breadfruit is higher in Vitamin C and Potassium.
  • Breadfruit covers your daily Vitamin C needs 21% more than Pomegranate.
  • Pomegranate contains 33 times more Vitamin K than Breadfruit. While Pomegranate contains 16.4µg of Vitamin K, Breadfruit contains only 0.5µg.
  • The amount of Sugars in Breadfruit is lower.

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

Infographic

Pomegranate 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 Copper +88.1%
Contains more Zinc +191.7%
Contains more Phosphorus +20%
Contains more Iron +80%
Contains more Calcium +70%
Contains more Potassium +107.6%
Contains more Magnesium +108.3%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 44% 18% 28% 4% 13% 1%
Contains more Copper +88.1%
Contains more Zinc +191.7%
Contains more Phosphorus +20%
Contains more Iron +80%
Contains more Calcium +70%
Contains more Potassium +107.6%
Contains more Magnesium +108.3%
Contains less Sodium -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
:
Contains more Vitamin E +500%
Contains more Vitamin B2 +76.7%
Contains more Vitamin K +3180%
Contains more Folate +171.4%
Contains more Vitamin C +184.3%
Contains more Vitamin B1 +64.2%
Contains more Vitamin B3 +207.2%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +33.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
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 E +500%
Contains more Vitamin B2 +76.7%
Contains more Vitamin K +3180%
Contains more Folate +171.4%
Contains more Vitamin C +184.3%
Contains more Vitamin B1 +64.2%
Contains more Vitamin B3 +207.2%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +33.3%

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
16
Pomegranate
18
Breadfruit
Mineral Summary Score
15
Pomegranate
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
10%
Pomegranate
6%
Breadfruit
Carbohydrates
19%
Pomegranate
27%
Breadfruit
Fats
5%
Pomegranate
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.
Pomegranate Breadfruit
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index 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
Pomegranate 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?
Breadfruit
Breadfruit contains less Sugars (difference - 2.67g)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Breadfruit
Breadfruit is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Breadfruit
Breadfruit is lower in glycemic index (difference - 62)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $1)
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 Pomegranate Breadfruit Opinion
Calories 83 103 Breadfruit
Protein 1.67 1.07 Pomegranate
Fats 1.17 0.23 Pomegranate
Vitamin C 10.2 29 Breadfruit
Carbs 18.7 27.12 Breadfruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.54 Breadfruit
Calcium 10 17 Breadfruit
Potassium 236 490 Breadfruit
Magnesium 12 25 Breadfruit
Sugars 13.67 11 Breadfruit
Fiber 4 4.9 Breadfruit
Copper 0.158 0.084 Pomegranate
Zinc 0.35 0.12 Pomegranate
Starch
Phosphorus 36 30 Pomegranate
Sodium 3 2 Breadfruit
Vitamin A 0 0
Vitamin E 0.6 0.1 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.11 Breadfruit
Vitamin B2 0.053 0.03 Pomegranate
Vitamin B3 0.293 0.9 Breadfruit
Vitamin B5 0.377 0.457 Breadfruit
Vitamin B6 0.075 0.1 Breadfruit
Vitamin B12 0 0
Vitamin K 16.4 0.5 Pomegranate
Folate 38 14 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 0.048 Breadfruit
Monounsaturated Fat 0.093 0.034 Pomegranate
Polyunsaturated fat 0.079 0.066 Pomegranate
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 separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.