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  6. Breadfruit vs. Plantain

Breadfruit vs. Plantain — In-Depth Nutrition Comparison

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What are the differences between Breadfruit and Plantain?

  • Breadfruit is higher in Vitamin C, Fiber, and Vitamin B1, however, Plantain is richer in Vitamin B6.
  • Breadfruit's daily need coverage for Vitamin C is 20% more.
  • Plantain contains 2 times less Vitamin B1 than Breadfruit. Breadfruit contains 0.11mg of Vitamin B1, while Plantain contains 0.046mg.
  • Breadfruit has less Sugar.

We used Breadfruit, raw and Plantains, cooked types in this article.

Infographic

Breadfruit vs Plantain infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Breadfruit
Breadfruit
6
:
4
Plantain
Plantain
Contains more Calcium +750%
Contains less Sodium -60%
Contains more Copper +27.3%
Contains more Magnesium +28%
Contains more Selenium +133.3%
Equal in Iron - 0.58
Equal in Phosphorus - 28
Equal in Potassium - 465
Equal in Zinc - 0.13
Breadfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 18% 13% 44% 1% 4% 28% 8% 4%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +750%
Contains less Sodium -60%
Contains more Copper +27.3%
Contains more Magnesium +28%
Contains more Selenium +133.3%
Equal in Iron - 0.58
Equal in Phosphorus - 28
Equal in Potassium - 465
Equal in Zinc - 0.13

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Breadfruit
Breadfruit
4
:
6
Plantain
Plantain
Contains more Vitamin C +166.1%
Contains more Vitamin B1 +139.1%
Contains more Vitamin B3 +19%
Contains more Vitamin B5 +96.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +30%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B6 +140%
Contains more Folate +85.7%
Contains more Vitamin K +40%
Breadfruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 97% 28% 7% 17% 28% 24% 11% 0% 2%
Plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Contains more Vitamin C +166.1%
Contains more Vitamin B1 +139.1%
Contains more Vitamin B3 +19%
Contains more Vitamin B5 +96.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +30%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B6 +140%
Contains more Folate +85.7%
Contains more Vitamin K +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Breadfruit
Breadfruit
4
:
1
Plantain
Plantain
Contains more Protein +35.4%
Contains more Fats +27.8%
Contains more Other +60.3%
Contains more Carbs +14.9%
Equal in Water - 67.3
Breadfruit
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more Protein +35.4%
Contains more Fats +27.8%
Contains more Other +60.3%
Contains more Carbs +14.9%
Equal in Water - 67.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Breadfruit
Breadfruit
3
:
0
Plantain
Plantain
Contains less Saturated Fat -30.4%
Contains more Monounsaturated Fat +126.7%
Contains more Polyunsaturated fat +100%
Breadfruit
32% 23% 45%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.066 g
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -30.4%
Contains more Monounsaturated Fat +126.7%
Contains more Polyunsaturated fat +100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Breadfruit Plantain
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Breadfruit Plantain Opinion
Net carbs 22.22g 28.85g Plantain
Protein 1.07g 0.79g Breadfruit
Fats 0.23g 0.18g Breadfruit
Carbs 27.12g 31.15g Plantain
Calories 103kcal 116kcal Plantain
Sugar 11g 14g Breadfruit
Fiber 4.9g 2.3g Breadfruit
Calcium 17mg 2mg Breadfruit
Iron 0.54mg 0.58mg Plantain
Magnesium 25mg 32mg Plantain
Phosphorus 30mg 28mg Breadfruit
Potassium 490mg 465mg Breadfruit
Sodium 2mg 5mg Breadfruit
Zinc 0.12mg 0.13mg Plantain
Copper 0.084mg 0.066mg Breadfruit
Manganese 0.06mg Breadfruit
Selenium 0.6µg 1.4µg Plantain
Vitamin A 0IU 909IU Plantain
Vitamin A RAE 0µg 45µg Plantain
Vitamin E 0.1mg 0.13mg Plantain
Vitamin C 29mg 10.9mg Breadfruit
Vitamin B1 0.11mg 0.046mg Breadfruit
Vitamin B2 0.03mg 0.052mg Plantain
Vitamin B3 0.9mg 0.756mg Breadfruit
Vitamin B5 0.457mg 0.233mg Breadfruit
Vitamin B6 0.1mg 0.24mg Plantain
Folate 14µg 26µg Plantain
Vitamin K 0.5µg 0.7µg Plantain
Tryptophan 0.009mg Plantain
Threonine 0.052mg 0.021mg Breadfruit
Isoleucine 0.064mg 0.022mg Breadfruit
Leucine 0.065mg 0.036mg Breadfruit
Lysine 0.037mg 0.037mg
Methionine 0.01mg 0.01mg
Phenylalanine 0.026mg 0.027mg Plantain
Valine 0.047mg 0.028mg Breadfruit
Histidine 0.039mg Plantain
Saturated Fat 0.048g 0.069g Breadfruit
Monounsaturated Fat 0.034g 0.015g Breadfruit
Polyunsaturated fat 0.066g 0.033g Breadfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Breadfruit
18%
Plantain
Minerals Daily Need Coverage Score
14%
Breadfruit
13%
Plantain

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Breadfruit
Breadfruit is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Breadfruit
Breadfruit is lower in Saturated Fat (difference - 0.021g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.