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  6. Quinoa vs. Breadfruit

Quinoa vs. Breadfruit — In-Depth Nutrition Comparison

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What are the main differences between quinoa and breadfruit?

  • Quinoa is richer in manganese, phosphorus, copper, iron, magnesium, zinc, and folate, while breadfruit is higher in vitamin C, potassium, and fiber.
  • Breadfruit's daily need coverage for vitamin C is 32% higher.
  • Breadfruit has 11 times less manganese than quinoa. Quinoa has 0.631mg of manganese, while breadfruit has 0.06mg.

We used Quinoa, cooked and Breadfruit, raw types in this comparison.

Infographic

Quinoa 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.
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +156%
Contains more IronIron +175.9%
Contains more CopperCopper +128.6%
Contains more ZincZinc +808.3%
Contains more PhosphorusPhosphorus +406.7%
Contains more ManganeseManganese +951.7%
Contains more SeleniumSelenium +366.7%
Contains more PotassiumPotassium +184.9%
Contains less SodiumSodium -71.4%
~equal in Calcium ~17mg

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.
Quinoa
Quinoa
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin EVitamin E +530%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B6Vitamin B6 +23%
Contains more FolateFolate +200%
Contains more CholineCholine +134.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +118.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Breadfruit DV% diff.
Vitamin C 0mg 29mg 32%
Manganese 0.631mg 0.06mg 25%
Phosphorus 152mg 30mg 17%
Copper 0.192mg 0.084mg 12%
Iron 1.49mg 0.54mg 12%
Vitamin B5 0.457mg 9%
Magnesium 64mg 25mg 9%
Potassium 172mg 490mg 9%
Zinc 1.09mg 0.12mg 9%
Fiber 2.8g 4.9g 8%
Protein 4.4g 1.07g 7%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.066g 7%
Folate 42µg 14µg 7%
Vitamin B2 0.11mg 0.03mg 6%
Vitamin E 0.63mg 0.1mg 4%
Selenium 2.8µg 0.6µg 4%
Vitamin B3 0.412mg 0.9mg 3%
Fats 1.92g 0.23g 3%
Vitamin B6 0.123mg 0.1mg 2%
Carbs 21.3g 27.12g 2%
Choline 23mg 9.8mg 2%
Calories 120kcal 103kcal 1%
Monounsaturated fat 0.528g 0.034g 1%
Saturated fat 0.231g 0.048g 1%
Net carbs 18.5g 22.22g N/A
Calcium 17mg 17mg 0%
Sugar 0.87g 11g N/A
Sodium 7mg 2mg 0%
Vitamin B1 0.107mg 0.11mg 0%
Vitamin K 0µg 0.5µg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0.052mg 0%
Isoleucine 0.157mg 0.064mg 0%
Leucine 0.261mg 0.065mg 0%
Lysine 0.239mg 0.037mg 0%
Methionine 0.096mg 0.01mg 0%
Phenylalanine 0.185mg 0.026mg 0%
Valine 0.185mg 0.047mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 ProteinProtein +311.2%
Contains more FatsFats +734.8%
Contains more CarbsCarbs +27.3%
Contains more OtherOther +20.8%
~equal in Water ~70.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +1452.9%
Contains more Poly. FatPolyunsaturated fat +1533.3%
Contains less Sat. FatSaturated fat -79.2%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.