White bread vs. Breadfruit — In-Depth Nutrition Comparison

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How are white bread and breadfruit different?

White bread has more selenium, iron, vitamin B1, folate, vitamin B3, manganese, vitamin B2, and calcium; however, breadfruit is richer in vitamin C.
White bread covers your daily need for selenium, 39% more than breadfruit.
White bread has 245 times more sodium than breadfruit. White bread has 490mg of sodium, while breadfruit has 2mg.
White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of breadfruit is 62.

Bread, white, commercially prepared (includes soft bread crumbs) and Breadfruit, raw types were used in this article.

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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.

White bread

Breadfruit

Contains more CalciumCalcium	+747.1%
Contains more IronIron	+568.5%
Contains more CopperCopper	+20.2%
Contains more ZincZinc	+516.7%
Contains more PhosphorusPhosphorus	+226.7%
Contains more ManganeseManganese	+793.3%
Contains more SeleniumSelenium	+3566.7%

Contains more PotassiumPotassium	+288.9%
Contains less SodiumSodium	-99.6%

~equal in Magnesium ~25mg

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.

White bread

Breadfruit

Contains more Vitamin EVitamin E	+120%
Contains more Vitamin B1Vitamin B1	+384.5%
Contains more Vitamin B2Vitamin B2	+710%
Contains more Vitamin B3Vitamin B3	+431.1%
Contains more Vitamin B5Vitamin B5	+17.3%
Contains more FolateFolate	+692.9%
Contains more CholineCholine	+49%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+14.9%
Contains more Vitamin KVitamin K	+150%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	22µg	0.6µg	39%
Iron	3.61mg	0.54mg	38%
Vitamin B1	0.533mg	0.11mg	35%
Vitamin C	0mg	29mg	32%
Folate	111µg	14µg	24%
Vitamin B3	4.78mg	0.9mg	24%
Sodium	490mg	2mg	21%
Manganese	0.536mg	0.06mg	21%
Vitamin B2	0.243mg	0.03mg	16%
Protein	8.85g	1.07g	16%
Starch	37.17g		15%
Calcium	144mg	17mg	13%
Potassium	126mg	490mg	11%
Polyunsaturated fat	1.602g	0.066g	10%
Phosphorus	98mg	30mg	10%
Fiber	2.7g	4.9g	9%
Calories	266kcal	103kcal	8%
Carbs	49.42g	27.12g	7%
Zinc	0.74mg	0.12mg	6%
Fats	3.33g	0.23g	5%
Fructose	2.43g		3%
Saturated fat	0.698g	0.048g	3%
Copper	0.101mg	0.084mg	2%
Vitamin B5	0.536mg	0.457mg	2%
Vitamin E	0.22mg	0.1mg	1%
Choline	14.6mg	9.8mg	1%
Monounsaturated fat	0.599g	0.034g	1%
Vitamin B6	0.087mg	0.1mg	1%
Net carbs	46.72g	22.22g	N/A
Magnesium	23mg	25mg	0%
Sugar	5.67g	11g	N/A
Vitamin K	0.2µg	0.5µg	0%
Trans fat	0.027g	0g	N/A
Threonine		0.052mg	0%
Isoleucine		0.064mg	0%
Leucine		0.065mg	0%
Lysine		0.037mg	0%
Methionine		0.01mg	0%
Phenylalanine		0.026mg	0%
Valine		0.047mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.166g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A