Breadfruit Seeds vs. Broccoli
Nutrition comparison of Breadfruit Seeds and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
breadfruit seeds
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in breadfruit seeds and broccoli:
- Both broccoli and breadfruit seeds are high in Vitamin C, calcium, dietary fiber and potassium.
- Breadfruit seed has more niacin, pantothenic acid and Vitamin B6.
- Breadfruit seed is a great source of protein.
- Breadfruit seed is an excellent source of iron.
- Broccoli is a great source of Vitamin K.
USDA sources for nutritional information: Breadfruit Seeds (Seeds, breadnut tree seeds, dried) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Breadfruit seed is high in calories and broccoli has 91% less calories than breadfruit seed - broccoli has 34 calories per 100 grams and breadfruit seed has 367 calories.
For macronutrient ratios, breadfruit seeds is lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Breadfruit seeds has a macronutrient ratio of 9:87:4 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Breadfruit Seeds | Broccoli | |
|---|---|---|
| Protein | 9% | 27% |
| Carbohydrates | 87% | 64% |
| Fat | 4% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Breadfruit seed is high in carbohydrates and broccoli has 92% less carbohydrates than breadfruit seed - broccoli has 6.6g of total carbs per 100 grams and breadfruit seed has 79.4g of carbohydrates.
dietary fiber
Both broccoli and breadfruit seeds are high in dietary fiber. Breadfruit seed has 473% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and breadfruit seed has 14.9g of dietary fiber.
sugar
Breadfruit seed has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and breadfruit seed does not contain significant amounts.
Protein
protein
Breadfruit seed is a great source of protein and it has 206% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and breadfruit seed has 8.6g of protein.
Fat
saturated fat
Both broccoli and breadfruit seeds are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and breadfruit seed has 0.45g of saturated fat.
Vitamins
Vitamin C
Both broccoli and breadfruit seeds are high in Vitamin C. Broccoli has 91% more Vitamin C than breadfruit seed - broccoli has 89.2mg of Vitamin C per 100 grams and breadfruit seed has 46.6mg of Vitamin C.
Vitamin A
Broccoli has 182% more Vitamin A than breadfruit seed - broccoli has 31ug of Vitamin A per 100 grams and breadfruit seed has 11ug of Vitamin A.
Vitamin E
Broccoli has more Vitamin E than breadfruit seed - broccoli has 0.78mg of Vitamin E per 100 grams and breadfruit seed does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than breadfruit seed - broccoli has 101.6ug of Vitamin K per 100 grams and breadfruit seed does not contain significant amounts.
The B Vitamins
Breadfruit seed has more niacin, pantothenic acid and Vitamin B6. Both breadfruit seeds and broccoli contain significant amounts of thiamin, riboflavin and folate.
| Breadfruit Seeds | Broccoli | |
|---|---|---|
| Thiamin | 0.03 MG | 0.071 MG |
| Riboflavin | 0.14 MG | 0.117 MG |
| Niacin | 2.1 MG | 0.639 MG |
| Pantothenic acid | 1.875 MG | 0.573 MG |
| Vitamin B6 | 0.685 MG | 0.175 MG |
| Folate | 113 UG | 63 UG |
Minerals
calcium
Both broccoli and breadfruit seeds are high in calcium. Breadfruit seed has 100% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and breadfruit seed has 94mg of calcium.
iron
Breadfruit seed is an excellent source of iron and it has 530% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and breadfruit seed has 4.6mg of iron.
potassium
Both broccoli and breadfruit seeds are high in potassium. Breadfruit seed has 536% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and breadfruit seed has 2011mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, breadfruit seed has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Breadfruit Seeds | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.207 G | 0.0215 G |
| Total | 0.207 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, breadfruit seed has more linoleic acid than broccoli per 100 grams.
| Breadfruit Seeds | Broccoli | |
|---|---|---|
| linoleic acid | 0.69 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.69 G | 0.055 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Breadfruit Seeds or Broccoli .
Note: The specific food items compared are: Breadfruit Seeds (Seeds, breadnut tree seeds, dried) and Broccoli (Broccoli, raw) .
Breadfruit Seeds g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does broccoli or breadfruit seeds contain more calories in 100 grams?Breadfruit seed is high in calories and broccoli has 90% less calories than breadfruit seed - broccoli has 34 calories in 100g and breadfruit seed has 367 calories.
Does broccoli or breadfruit seeds have more carbohydrates?
By weight, breadfruit seed is high in carbohydrates and broccoli has 90% fewer carbohydrates than breadfruit seed - broccoli has 6.6g of carbs for 100g and breadfruit seed has 79.4g of carbohydrates.
Does broccoli or breadfruit seeds contain more calcium?
Both broccoli and breadfruit seeds are high in calcium. Breadfruit seed has 100% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and breadfruit seed has 94mg of calcium.
Does broccoli or breadfruit seeds contain more iron?
Breadfruit seed is an abundant source of iron and it has 530% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and breadfruit seed has 4.6mg of iron.
Does broccoli or breadfruit seeds contain more potassium?
Both broccoli and breadfruit seeds are high in potassium. Breadfruit seed has 540% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and breadfruit seed has 2011mg of potassium.