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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
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
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
17%
Minerals Daily Need Coverage Score
26%
14%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 10.5g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.011g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food contains less Sodium?
Breadfruit contains less Sodium (difference - 7mg)
Which food is cheaper?
Breadfruit is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)