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  6. Yam vs. Breadfruit

Yam vs. Breadfruit — In-Depth Nutrition Comparison

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Significant differences between yam and breadfruit

  • Yam has more vitamin B6, manganese, copper, and potassium; however, breadfruit is richer in vitamin C.
  • Yam covers your daily vitamin B6 needs 15% more than breadfruit.
  • Breadfruit has 7 times less manganese than yam. Yam has 0.397mg of manganese, while breadfruit has 0.06mg.
  • Yam contains less sugar.
  • Breadfruit has a higher glycemic index. The glycemic index of breadfruit is 62, while the glycemic index of yam is 51.

Specific food types used in this comparison are Yam, raw and Breadfruit, raw.

Infographic

Yam 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.
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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 PotassiumPotassium +66.5%
Contains more CopperCopper +111.9%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +83.3%
Contains more ManganeseManganese +561.7%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +19%
Contains less SodiumSodium -77.8%
~equal in Calcium ~17mg
~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.
Yam
Yam
6
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B6Vitamin B6 +193%
Contains more Vitamin KVitamin K +360%
Contains more FolateFolate +64.3%
Contains more CholineCholine +68.4%
Contains more Vitamin CVitamin C +69.6%
Contains more Vitamin B3Vitamin B3 +63%
Contains more Vitamin B5Vitamin B5 +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.11mg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Breadfruit DV% diff.
Vitamin B6 0.293mg 0.1mg 15%
Manganese 0.397mg 0.06mg 15%
Vitamin C 17.1mg 29mg 13%
Potassium 816mg 490mg 10%
Copper 0.178mg 0.084mg 10%
Phosphorus 55mg 30mg 4%
Vitamin B5 0.314mg 0.457mg 3%
Fiber 4.1g 4.9g 3%
Vitamin K 2.3µg 0.5µg 2%
Vitamin B3 0.552mg 0.9mg 2%
Vitamin E 0.35mg 0.1mg 2%
Folate 23µg 14µg 2%
Vitamin A 7µg 0µg 1%
Choline 16.5mg 9.8mg 1%
Protein 1.53g 1.07g 1%
Calories 118kcal 103kcal 1%
Magnesium 21mg 25mg 1%
Zinc 0.24mg 0.12mg 1%
Fats 0.17g 0.23g 0%
Carbs 27.88g 27.12g 0%
Net carbs 23.78g 22.22g N/A
Calcium 17mg 17mg 0%
Iron 0.54mg 0.54mg 0%
Sugar 0.5g 11g N/A
Sodium 9mg 2mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B1 0.112mg 0.11mg 0%
Vitamin B2 0.032mg 0.03mg 0%
Saturated fat 0.037g 0.048g 0%
Monounsaturated fat 0.006g 0.034g 0%
Polyunsaturated fat 0.076g 0.066g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0.052mg 0%
Isoleucine 0.052mg 0.064mg 0%
Leucine 0.096mg 0.065mg 0%
Lysine 0.059mg 0.037mg 0%
Methionine 0.021mg 0.01mg 0%
Phenylalanine 0.071mg 0.026mg 0%
Valine 0.062mg 0.047mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 +43%
Contains more FatsFats +35.3%
Contains more OtherOther +13.4%
~equal in Carbs ~27.12g
~equal in Water ~70.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 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 less Sat. FatSaturated fat -22.9%
Contains more Poly. FatPolyunsaturated fat +15.2%
Contains more Mono. FatMonounsaturated fat +466.7%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.