Breadfruit Seeds vs. Sweet Potatoes
Nutrition comparison of Breadfruit Seeds and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
breadfruit seeds
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in breadfruit seeds and sweet potatoes:
- Both sweet potatoes and breadfruit seeds are high in dietary fiber and potassium.
- Breadfruit seed is a great source of protein.
- Breadfruit seed is an excellent source of Vitamin C, calcium and iron.
- Sweet potato has more thiamin, however, breadfruit seed contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Breadfruit Seeds (Seeds, breadnut tree seeds, dried) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Breadfruit seed is high in calories and sweet potato has 77% less calories than breadfruit seed - sweet potato has 86 calories per 100 grams and breadfruit seed has 367 calories.
For macronutrient ratios, breadfruit seeds is lighter in carbs and similar to sweet potatoes for protein and fat. Breadfruit seeds has a macronutrient ratio of 9:87:4 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Breadfruit Seeds | Sweet Potatoes | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 87% | 92% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Breadfruit seed is high in carbohydrates and sweet potato has 75% less carbohydrates than breadfruit seed - sweet potato has 20.1g of total carbs per 100 grams and breadfruit seed has 79.4g of carbohydrates.
dietary fiber
Both sweet potatoes and breadfruit seeds are high in dietary fiber. Breadfruit seed has 397% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and breadfruit seed has 14.9g of dietary fiber.
sugar
Breadfruit seed has less sugar than sweet potato - sweet potato has 4.2g 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 449% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and breadfruit seed has 8.6g of protein.
Fat
saturated fat
Both sweet potatoes and breadfruit seeds are low in saturated fat - sweet potato has 0.02g 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 18 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and breadfruit seed has 46.6mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 63 times more Vitamin A than breadfruit seed - sweet potato has 709ug of Vitamin A per 100 grams and breadfruit seed has 11ug of Vitamin A.
Vitamin E
Sweet potatoes and breadfruit seeds contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and breadfruit seed does not contain significant amounts.
Vitamin K
Sweet potatoes and breadfruit seeds contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and breadfruit seed does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, however, breadfruit seed contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Breadfruit Seeds | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.03 MG | 0.078 MG |
| Riboflavin | 0.14 MG | 0.061 MG |
| Niacin | 2.1 MG | 0.557 MG |
| Pantothenic acid | 1.875 MG | 0.8 MG |
| Vitamin B6 | 0.685 MG | 0.209 MG |
| Folate | 113 UG | 11 UG |
Minerals
calcium
Breadfruit seed is an excellent source of calcium and it has 213% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and breadfruit seed has 94mg of calcium.
iron
Breadfruit seed is an excellent source of iron and it has 654% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and breadfruit seed has 4.6mg of iron.
potassium
Both sweet potatoes and breadfruit seeds are high in potassium. Breadfruit seed has 497% more potassium than sweet potato - sweet potato has 337mg 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 sweet potato per 100 grams.
| Breadfruit Seeds | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.207 G | 0.001 G |
| Total | 0.207 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, breadfruit seed has more linoleic acid than sweet potato per 100 grams.
| Breadfruit Seeds | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.69 G | 0.013 G |
| Total | 0.69 G | 0.013 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: Breadfruit Seeds (Seeds, breadnut tree seeds, dried) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Breadfruit Seeds g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
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% |
|
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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| 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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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 sweet potatoes or breadfruit seeds contain more calories in 100 grams?Breadfruit seed is high in calories and sweet potato has 80% less calories than breadfruit seed - sweet potato has 86 calories in 100g and breadfruit seed has 367 calories.
Does sweet potatoes or breadfruit seeds have more carbohydrates?
By weight, breadfruit seed is high in carbohydrates and sweet potato has 80% fewer carbohydrates than breadfruit seed - sweet potato has 20.1g of carbs for 100g and breadfruit seed has 79.4g of carbohydrates.
Does sweet potatoes or breadfruit seeds contain more calcium?
Breadfruit seed is a rich source of calcium and it has 210% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and breadfruit seed has 94mg of calcium.
Does sweet potatoes or breadfruit seeds contain more iron?
Breadfruit seed is an abundant source of iron and it has 650% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and breadfruit seed has 4.6mg of iron.
Does sweet potatoes or breadfruit seeds contain more potassium?
Both sweet potatoes and breadfruit seeds are high in potassium. Breadfruit seed has 500% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and breadfruit seed has 2011mg of potassium.