Brown rice vs. Breadfruit — In-Depth Nutrition Comparison

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What are the main differences between brown rice and breadfruit?

Brown rice is richer in manganese, phosphorus, vitamin B3, selenium, vitamin B1, and zinc, while breadfruit is higher in vitamin C, fiber, and potassium.
Brown rice's daily need coverage for manganese is 40% higher.
Breadfruit has 10 times less selenium than brown rice. Brown rice has 5.8µg of selenium, while breadfruit has 0.6µg.

We used Rice, brown, long-grain, cooked and Breadfruit, raw types in this comparison.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Brown rice

Breadfruit

Contains more MagnesiumMagnesium	+56%
Contains more CopperCopper	+26.2%
Contains more ZincZinc	+491.7%
Contains more PhosphorusPhosphorus	+243.3%
Contains more ManganeseManganese	+1523.3%
Contains more SeleniumSelenium	+866.7%

Contains more CalciumCalcium	+466.7%
Contains more PotassiumPotassium	+469.8%
Contains less SodiumSodium	-50%

~equal in Iron ~0.54mg

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.

Brown rice

Breadfruit

Contains more Vitamin EVitamin E	+70%
Contains more Vitamin B1Vitamin B1	+61.8%
Contains more Vitamin B2Vitamin B2	+130%
Contains more Vitamin B3Vitamin B3	+184.6%
Contains more Vitamin B6Vitamin B6	+23%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+20.3%
Contains more Vitamin KVitamin K	+150%
Contains more FolateFolate	+55.6%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~9.8mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.974mg	0.06mg	40%
Vitamin C	0mg	29mg	32%
Fiber	1.6g	4.9g	13%
Potassium	86mg	490mg	12%
Vitamin B3	2.561mg	0.9mg	10%
Phosphorus	103mg	30mg	10%
Starch	24.79g		10%
Selenium	5.8µg	0.6µg	9%
Vitamin B1	0.178mg	0.11mg	6%
Zinc	0.71mg	0.12mg	5%
Protein	2.74g	1.07g	3%
Vitamin B2	0.069mg	0.03mg	3%
Magnesium	39mg	25mg	3%
Copper	0.106mg	0.084mg	2%
Vitamin B6	0.123mg	0.1mg	2%
Polyunsaturated fat	0.366g	0.066g	2%
Vitamin B5	0.38mg	0.457mg	2%
Folate	9µg	14µg	1%
Saturated fat	0.26g	0.048g	1%
Monounsaturated fat	0.369g	0.034g	1%
Calories	123kcal	103kcal	1%
Calcium	3mg	17mg	1%
Carbs	25.58g	27.12g	1%
Fats	0.97g	0.23g	1%
Net carbs	23.98g	22.22g	N/A
Iron	0.56mg	0.54mg	0%
Sugar	0.24g	11g	N/A
Sodium	4mg	2mg	0%
Vitamin E	0.17mg	0.1mg	0%
Vitamin K	0.2µg	0.5µg	0%
Choline	9.2mg	9.8mg	0%
Tryptophan	0.033mg		0%
Threonine	0.095mg	0.052mg	0%
Isoleucine	0.109mg	0.064mg	0%
Leucine	0.214mg	0.065mg	0%
Lysine	0.099mg	0.037mg	0%
Methionine	0.058mg	0.01mg	0%
Phenylalanine	0.133mg	0.026mg	0%
Valine	0.151mg	0.047mg	0%
Histidine	0.066mg		0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A