Whole Wheat Bread vs. Breadfruit Seeds
Nutrition comparison of Whole Wheat Bread and Breadfruit Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
breadfruit seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and breadfruit seeds:
- Both whole wheat bread and breadfruit seeds are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Breadfruit seed is an excellent source of Vitamin C.
- Whole wheat bread has more thiamin, however, breadfruit seed contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Breadfruit Seeds (Seeds, breadnut tree seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and breadfruit seeds are high in calories. Breadfruit seed has 38% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and breadfruit seed has 367 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to breadfruit seeds per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for breadfruit seeds, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Breadfruit Seeds | |
|---|---|---|
| Protein | 20% | 9% |
| Carbohydrates | 66% | 87% |
| Fat | 14% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and breadfruit seeds are high in carbohydrates. Breadfruit seed has 83% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and breadfruit seed has 79.4g of carbohydrates.
dietary fiber
Both whole wheat bread and breadfruit seeds are high in dietary fiber. Breadfruit seed has 101% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and breadfruit seed has 14.9g of dietary fiber.
sugar
Breadfruit seed has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and breadfruit seed does not contain significant amounts.
Protein
protein
Both whole wheat bread and breadfruit seeds are high in protein. Whole wheat bread has 55% more protein than breadfruit seed - whole wheat bread has 13.4g of protein per 100 grams and breadfruit seed has 8.6g of protein.
Fat
saturated fat
Both whole wheat bread and breadfruit seeds are low in saturated fat - whole wheat bread has 0.87g 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 465 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and breadfruit seed has 46.6mg of Vitamin C.
Vitamin A
Breadfruit seed has more Vitamin A than whole wheat bread - breadfruit seed has 11ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than breadfruit seed - whole wheat bread has 0.37mg of Vitamin E per 100 grams and breadfruit seed does not contain significant amounts.
Vitamin K
Whole wheat bread and breadfruit seeds contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and breadfruit seed does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin, however, breadfruit seed contains more pantothenic acid and Vitamin B6. Both whole wheat bread and breadfruit seeds contain significant amounts of riboflavin, niacin and folate.
| Whole Wheat Bread | Breadfruit Seeds | |
|---|---|---|
| Thiamin | 0.279 MG | 0.03 MG |
| Riboflavin | 0.131 MG | 0.14 MG |
| Niacin | 4.042 MG | 2.1 MG |
| Pantothenic acid | 0.336 MG | 1.875 MG |
| Vitamin B6 | 0.263 MG | 0.685 MG |
| Folate | 75 UG | 113 UG |
Minerals
calcium
Both whole wheat bread and breadfruit seeds are high in calcium. Whole wheat bread has a little more calcium (10%) than breadfruit seed by weight - whole wheat bread has 103mg of calcium per 100 grams and breadfruit seed has 94mg of calcium.
iron
Both whole wheat bread and breadfruit seeds are high in iron. Breadfruit seed has 84% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and breadfruit seed has 4.6mg of iron.
potassium
Both whole wheat bread and breadfruit seeds are high in potassium. Breadfruit seed has 774% more potassium than whole wheat bread - whole wheat bread has 230mg 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 whole wheat bread and breadfruit seeds contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Breadfruit Seeds | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.207 G |
| Total | 0.205 G | 0.207 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than breadfruit seed per 100 grams.
| Whole Wheat Bread | Breadfruit Seeds | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.69 G |
| Total | 1.669 G | 0.69 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 Whole Wheat Bread or Breadfruit Seeds .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Breadfruit Seeds (Seeds, breadnut tree seeds, dried) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Breadfruit Seeds 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 whole wheat bread or breadfruit seeds contain more calories in 100 grams?Both whole wheat bread and breadfruit seeds are high in calories. Breadfruit seed has 40% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and breadfruit seed has 367 calories.
Does whole wheat bread or breadfruit seeds have more carbohydrates?
By weight, both whole wheat bread and breadfruit seeds are high in carbohydrates. breadfruit seed has 80% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and breadfruit seed has 79.4g of carbohydrates.
Does whole wheat bread or breadfruit seeds contain more calcium?
Both whole wheat bread and breadfruit seeds are high in calcium. Whole wheat bread has a little more calcium ( 10%) than breadfruit seed by weight - whole wheat bread has 103mg of calcium in 100 grams and breadfruit seed has 94mg of calcium.
Does whole wheat bread or breadfruit seeds contain more iron?
Both whole wheat bread and breadfruit seeds are high in iron. Breadfruit seed has 80% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and breadfruit seed has 4.6mg of iron.
Does whole wheat bread or breadfruit seeds contain more potassium?
Both whole wheat bread and breadfruit seeds are high in potassium. Breadfruit seed has 770% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and breadfruit seed has 2011mg of potassium.