Oats vs. Breadfruit Seeds
Nutrition comparison of Oats and Breadfruit Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
breadfruit seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and breadfruit seeds:
- Both oats and breadfruit seeds are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Breadfruit seed is an excellent source of Vitamin C.
- Oat has more thiamin, however, breadfruit seed contains more niacin and Vitamin B6.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Breadfruit Seeds (Seeds, breadnut tree seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and breadfruit seeds are high in calories. Oat has a little more calories (6%) than breadfruit seed by weight - oat has 389 calories per 100 grams and breadfruit seed has 367 calories.
For macronutrient ratios, oats is heavier in protein, lighter in carbs and heavier in fat compared to breadfruit seeds per calorie. Oats has a macronutrient ratio of 17:67:16 and for breadfruit seeds, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Breadfruit Seeds | |
|---|---|---|
| Protein | 17% | 9% |
| Carbohydrates | 67% | 87% |
| Fat | 16% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Both oats and breadfruit seeds are high in carbohydrates. Breadfruit seed has 20% more carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and breadfruit seed has 79.4g of carbohydrates.
dietary fiber
Both oats and breadfruit seeds are high in dietary fiber. Breadfruit seed has 41% more dietary fiber than oat - oat has 10.6g of dietary fiber per 100 grams and breadfruit seed has 14.9g of dietary fiber.
Protein
protein
Both oats and breadfruit seeds are high in protein. Oat has 96% more protein than breadfruit seed - oat has 16.9g of protein per 100 grams and breadfruit seed has 8.6g of protein.
Fat
saturated fat
Oats and breadfruit seeds contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and breadfruit seed has 0.45g of saturated fat.
Vitamins
Vitamin C
Breadfruit seed is an excellent source of Vitamin C and it has more Vitamin C than oat - breadfruit seed has 46.6mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Breadfruit seed has more Vitamin A than oat - breadfruit seed has 11ug of Vitamin A per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, however, breadfruit seed contains more niacin and Vitamin B6. Both oats and breadfruit seeds contain significant amounts of riboflavin, pantothenic acid and folate.
| Oats | Breadfruit Seeds | |
|---|---|---|
| Thiamin | 0.763 MG | 0.03 MG |
| Riboflavin | 0.139 MG | 0.14 MG |
| Niacin | 0.961 MG | 2.1 MG |
| Pantothenic acid | 1.349 MG | 1.875 MG |
| Vitamin B6 | 0.119 MG | 0.685 MG |
| Folate | 56 UG | 113 UG |
Minerals
calcium
Both oats and breadfruit seeds are high in calcium. Breadfruit seed has 74% more calcium than oat - oat has 54mg of calcium per 100 grams and breadfruit seed has 94mg of calcium.
iron
Both oats and breadfruit seeds are high in iron. Oat is very similar to breadfruit seed for iron - oat has 4.7mg of iron per 100 grams and breadfruit seed has 4.6mg of iron.
potassium
Both oats and breadfruit seeds are high in potassium. Breadfruit seed has 369% more potassium than oat - oat has 429mg of potassium per 100 grams and breadfruit seed has 2011mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and breadfruit seeds contain significant amounts of alpha linoleic acid (ALA).
| Oats | Breadfruit Seeds | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.207 G |
| Total | 0.111 G | 0.207 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than breadfruit seed per 100 grams.
| Oats | Breadfruit Seeds | |
|---|---|---|
| linoleic acid | 2.424 G | 0.69 G |
| Total | 2.424 G | 0.69 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Breadfruit Seeds (Seeds, breadnut tree seeds, dried) .
Oats g
()
|
Daily Values (%) |
Breadfruit Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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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% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or breadfruit seeds contain more calories in 100 grams?Both oats and breadfruit seeds are high in calories. Oat has a little more calories ( 10%) than breadfruit seed by weight - oat has 389 calories in 100g and breadfruit seed has 367 calories.
Does oats or breadfruit seeds have more carbohydrates?
By weight, both oats and breadfruit seeds are high in carbohydrates. breadfruit seed has 20% more carbohydrates than oat - oat has 66.3g of carbs for 100g and breadfruit seed has 79.4g of carbohydrates.
Does oats or breadfruit seeds contain more calcium?
Both oats and breadfruit seeds are high in calcium. Breadfruit seed has 70% more calcium than oat - oat has 54mg of calcium in 100 grams and breadfruit seed has 94mg of calcium.
Does oats or breadfruit seeds contain more iron?
Both oats and breadfruit seeds are high in iron. Oat is very similar to breadfruit seed for iron - oat has 4.7mg of iron in 100 grams and breadfruit seed has 4.6mg of iron.
Does oats or breadfruit seeds contain more potassium?
Both oats and breadfruit seeds are high in potassium. Breadfruit seed has 370% more potassium than oat - oat has 429mg of potassium in 100 grams and breadfruit seed has 2011mg of potassium.