White Bread vs. Breadfruit Seeds
Nutrition comparison of White 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
white bread
versus
breadfruit seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and breadfruit seeds:
- Both white bread and breadfruit seeds are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- Breadfruit seed is an excellent source of Vitamin C and potassium.
- White bread has more thiamin and niacin, however, breadfruit seed contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Breadfruit Seeds (Seeds, breadnut tree seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and breadfruit seeds are high in calories. Breadfruit seed has 54% more calories than white bread - white bread has 238 calories per 100 grams and breadfruit seed has 367 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to breadfruit seeds per calorie. White bread has a macronutrient ratio of 18:74:8 and for breadfruit seeds, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Breadfruit Seeds | |
|---|---|---|
| Protein | 18% | 9% |
| Carbohydrates | 74% | 87% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and breadfruit seeds are high in carbohydrates. Breadfruit seed has 81% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and breadfruit seed has 79.4g of carbohydrates.
dietary fiber
Both white bread and breadfruit seeds are high in dietary fiber. Breadfruit seed has 62% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and breadfruit seed has 14.9g of dietary fiber.
sugar
Breadfruit seed has less sugar than white bread - white bread has 5g of sugar per 100 grams and breadfruit seed does not contain significant amounts.
Protein
protein
Both white bread and breadfruit seeds are high in protein. White bread has 24% more protein than breadfruit seed - white bread has 10.7g of protein per 100 grams and breadfruit seed has 8.6g of protein.
Fat
saturated fat
Both white bread and breadfruit seeds are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and breadfruit seed has 0.45g of saturated fat.
trans fat
Both white bread and breadfruit seeds are low in trans fat - white bread has 0.03g of trans fat per 100 grams and breadfruit seed does not contain significant amounts.
Vitamins
Vitamin C
Breadfruit seed is an excellent source of Vitamin C and it has more Vitamin C than white bread - breadfruit seed has 46.6mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Breadfruit seed has more Vitamin A than white bread - breadfruit seed has 11ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread has more Vitamin E than breadfruit seed - white bread has 0.38mg of Vitamin E per 100 grams and breadfruit seed does not contain significant amounts.
Vitamin K
White bread has more Vitamin K than breadfruit seed - white bread has 7.7ug of Vitamin K per 100 grams and breadfruit seed does not contain significant amounts.
The B Vitamins
White bread has more thiamin and niacin, however, breadfruit seed contains more pantothenic acid and Vitamin B6. Both white bread and breadfruit seeds contain significant amounts of riboflavin and folate.
| White Bread | Breadfruit Seeds | |
|---|---|---|
| Thiamin | 0.51 MG | 0.03 MG |
| Riboflavin | 0.255 MG | 0.14 MG |
| Niacin | 4.455 MG | 2.1 MG |
| Pantothenic acid | 0.455 MG | 1.875 MG |
| Vitamin B6 | 0.08 MG | 0.685 MG |
| Folate | 127 UG | 113 UG |
Minerals
calcium
Both white bread and breadfruit seeds are high in calcium. White bread has 628% more calcium than breadfruit seed - white bread has 684mg of calcium per 100 grams and breadfruit seed has 94mg of calcium.
iron
Both white bread and breadfruit seeds are high in iron. White bread has a little more iron (6%) than breadfruit seed by weight - white bread has 4.9mg of iron per 100 grams and breadfruit seed has 4.6mg of iron.
potassium
Breadfruit seed is an excellent source of potassium and it has 14 times more potassium than white bread - white bread has 127mg 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 white bread per 100 grams.
| White Bread | Breadfruit Seeds | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.207 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.207 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and breadfruit seeds contain significant amounts of linoleic acid.
| White Bread | Breadfruit Seeds | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.69 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Breadfruit Seeds (Seeds, breadnut tree seeds, dried) .
White 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
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 % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 white bread or breadfruit seeds contain more calories in 100 grams?Both white bread and breadfruit seeds are high in calories. Breadfruit seed has 50% more calories than white bread - white bread has 238 calories in 100g and breadfruit seed has 367 calories.
Does white bread or breadfruit seeds have more carbohydrates?
By weight, both white bread and breadfruit seeds are high in carbohydrates. breadfruit seed has 80% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and breadfruit seed has 79.4g of carbohydrates.
Does white bread or breadfruit seeds contain more calcium?
Both white bread and breadfruit seeds are high in calcium. White bread has 630% more calcium than breadfruit seed - white bread has 684mg of calcium in 100 grams and breadfruit seed has 94mg of calcium.
Does white bread or breadfruit seeds contain more iron?
Both white bread and breadfruit seeds are high in iron. White bread has a little more iron ( 10%) than breadfruit seed by weight - white bread has 4.9mg of iron in 100 grams and breadfruit seed has 4.6mg of iron.
Does white bread or breadfruit seeds contain more potassium?
Breadfruit seed is a rich source of potassium and it has 14 times more potassium than white bread - white bread has 127mg of potassium in 100 grams and breadfruit seed has 2011mg of potassium.