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.
Detailed nutritional comparison of breadfruit seeds and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Breadfruit Seeds src
Image of Broccoli src

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 100g

( 100 g )
Daily Values (%)

Broccoli 100g

( 100 g )
367KCAL 18%
979% calories
34KCAL 2%
79G 32%
>999% carbohydrates
6.6G 3%
15G 60%
477% dietary fiber
2.6G 10%
sugar >999% 1.7G
1.7G 3%
359% total fat
0.37G 1%
0.45G 3%
309% saturated fat
0.11G 1%
0.21G 598% monounsaturated fat 0.03G
0.9G 718% polyunsaturated fat 0.11G
53MG 4%
61% sodium
33MG 2%
Vitamins and Minerals
11UG 2%
Vitamin A 182%
31UG 4%
47MG 62%
Vitamin C 89%
89MG 119%
94MG 9%
100% calcium
47MG 5%
4.6MG 26%
530% iron
0.73MG 4%
115MG 37%
448% magnesium
21MG 7%
2011MG 87%
536% potassium
316MG 14%
0.03MG 3%
thiamin (Vit B1) 133%
0.07MG 7%
0.14MG 13%
17% riboflavin (Vit B2)
0.12MG 11%
2.1MG 15%
228% niacin (Vit B3)
0.64MG 5%
0.69MG 53%
283% Vitamin B6
0.18MG 14%
1.9MG 38%
233% pantothenic acid (Vit B5)
0.57MG 12%
113UG 28%
79% folate (Vit B9)
63UG 16%
Vitamin E >999%
0.78MG 5%
Vitamin K >999%
102UG 113%
8.6G 17%
207% protein
2.8G 6%
choline >999%
19MG 4%
2.5MG 205%
>999% copper
0.05MG 4%
0.3MG 17%
43% manganese
0.21MG 12%
178MG 25%
170% phosphorus
66MG 9%
1.9UG 4%
selenium 32%
2.5UG 5%
1.9MG 24%
363% zinc
0.41MG 5%
6.5G Water >999% 89G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.