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Cooking plantain vs Breadfruit - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 30)
Which food contains less Sugars?
Breadfruit
Breadfruit contains less Sugars (difference - 4g)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Breadfruit
Breadfruit is lower in Saturated Fat (difference - 0.095g)
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 vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Breadfruit
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cooking plantain Breadfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Cooking plantain
18
Breadfruit
Mineral Summary Score
13
Cooking plantain
12
Breadfruit

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +11.1%
Contains more Magnesium +48%
Contains more Zinc +16.7%
Contains more Phosphorus +13.3%
Contains more Calcium +466.7%
Contains less Sodium -50%
Equal in Iron - 0.54
Equal in Potassium - 490
Equal in Copper - 0.084
Contains more Iron +11.1%
Contains more Magnesium +48%
Contains more Zinc +16.7%
Contains more Phosphorus +13.3%
Contains more Calcium +466.7%
Contains less Sodium -50%
Equal in Iron - 0.54
Equal in Potassium - 490
Equal in Copper - 0.084

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin B2 +80%
Contains more Vitamin B6 +199%
Contains more Vitamin K +40%
Contains more Vitamin C +57.6%
Contains more Vitamin B1 +111.5%
Contains more Vitamin B3 +31.2%
Contains more Vitamin B5 +75.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin B2 +80%
Contains more Vitamin B6 +199%
Contains more Vitamin K +40%
Contains more Vitamin C +57.6%
Contains more Vitamin B1 +111.5%
Contains more Vitamin B3 +31.2%
Contains more Vitamin B5 +75.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cooking plantain
6%
Breadfruit
Carbohydrates
32%
Cooking plantain
27%
Breadfruit
Fats
2%
Cooking plantain
1%
Breadfruit

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Breadfruit Opinion
Calories 122 103 Cooking plantain
Protein 1.3 1.07 Cooking plantain
Fats 0.37 0.23 Cooking plantain
Vitamin C 18.4 29 Breadfruit
Carbs 31.89 27.12 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.54 Cooking plantain
Calcium 3 17 Breadfruit
Potassium 499 490 Cooking plantain
Magnesium 37 25 Cooking plantain
Sugars 15 11 Cooking plantain
Fiber 2.3 4.9 Breadfruit
Copper 0.081 0.084 Breadfruit
Zinc 0.14 0.12 Cooking plantain
Starch
Phosphorus 34 30 Cooking plantain
Sodium 4 2 Breadfruit
Vitamin A 1127 0 Cooking plantain
Vitamin E 0.14 0.1 Cooking plantain
Vitamin D 0 0
Vitamin B1 0.052 0.11 Breadfruit
Vitamin B2 0.054 0.03 Cooking plantain
Vitamin B3 0.686 0.9 Breadfruit
Vitamin B5 0.26 0.457 Breadfruit
Vitamin B6 0.299 0.1 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 0.5 Cooking plantain
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.143 0.048 Breadfruit
Monounsaturated Fat 0.032 0.034 Breadfruit
Polyunsaturated fat 0.069 0.066 Cooking plantain
Tryptophan 0.015 Cooking plantain
Threonine 0.034 0.052 Breadfruit
Isoleucine 0.036 0.064 Breadfruit
Leucine 0.059 0.065 Breadfruit
Lysine 0.06 0.037 Cooking plantain
Methionine 0.017 0.01 Cooking plantain
Phenylalanine 0.044 0.026 Cooking plantain
Valine 0.046 0.047 Breadfruit
Histidine 0.064 Cooking plantain
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.