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  6. Plantain vs. Jackfruit

Plantain vs. Jackfruit — In-Depth Nutrition Comparison

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Important differences between Plantain and Jackfruit

  • Plantain has less Vitamin B6.
  • Plantain has 2 times more Fiber than Jackfruit. Plantain has 2.3g of Fiber, while Jackfruit has 1.5g.
  • Plantain is lower in Sugar.

The food varieties used in the comparison are Plantains, cooked and Jackfruit, raw.

Infographic

Plantain vs Jackfruit 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.
Plantain
Plantain
5
:
4
Jackfruit
Jackfruit
Contains more Iron +152.2%
Contains more Magnesium +10.3%
Contains more Phosphorus +33.3%
Contains more Calcium +1100%
Contains less Sodium -60%
Contains more Copper +15.2%
Equal in Magnesium - 29
Equal in Potassium - 448
Equal in Zinc - 0.13
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains more Iron +152.2%
Contains more Magnesium +10.3%
Contains more Phosphorus +33.3%
Contains more Calcium +1100%
Contains less Sodium -60%
Contains more Copper +15.2%
Equal in Magnesium - 29
Equal in Potassium - 448
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.
Plantain
Plantain
4
:
7
Jackfruit
Jackfruit
Contains more Vitamin A +726.4%
Contains more Vitamin E +161.5%
Contains more Vitamin C +25.7%
Contains more Vitamin B1 +128.3%
Contains more Vitamin B3 +21.7%
Contains more Vitamin B6 +37.1%
Equal in Vitamin B2 - 0.055
Equal in Vitamin B5 - 0.235
Equal in Folate - 24
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%
Jackfruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Contains more Vitamin A +726.4%
Contains more Vitamin E +161.5%
Contains more Vitamin C +25.7%
Contains more Vitamin B1 +128.3%
Contains more Vitamin B3 +21.7%
Contains more Vitamin B6 +37.1%
Equal in Vitamin B2 - 0.055
Equal in Vitamin B5 - 0.235
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain
Plantain
1
:
4
Jackfruit
Jackfruit
Contains more Carbs +34%
Contains more Protein +117.7%
Contains more Fats +255.6%
Contains more Other +60.3%
Equal in Water - 73.46
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Jackfruit
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more Carbs +34%
Contains more Protein +117.7%
Contains more Fats +255.6%
Contains more Other +60.3%
Equal in Water - 73.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain
Plantain
1
:
2
Jackfruit
Jackfruit
Contains less Saturated Fat -64.6%
Contains more Monounsaturated Fat +933.3%
Contains more Polyunsaturated fat +184.8%
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains less Saturated Fat -64.6%
Contains more Monounsaturated Fat +933.3%
Contains more Polyunsaturated fat +184.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Jackfruit Opinion
Net carbs 28.85g 21.75g Plantain
Protein 0.79g 1.72g Jackfruit
Fats 0.18g 0.64g Jackfruit
Carbs 31.15g 23.25g Plantain
Calories 116kcal 95kcal Plantain
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 14g 19.08g Plantain
Fiber 2.3g 1.5g Plantain
Calcium 2mg 24mg Jackfruit
Iron 0.58mg 0.23mg Plantain
Magnesium 32mg 29mg Plantain
Phosphorus 28mg 21mg Plantain
Potassium 465mg 448mg Plantain
Sodium 5mg 2mg Jackfruit
Zinc 0.13mg 0.13mg
Copper 0.066mg 0.076mg Jackfruit
Manganese 0.043mg Jackfruit
Selenium 1.4µg Plantain
Vitamin A 909IU 110IU Plantain
Vitamin A RAE 45µg 5µg Plantain
Vitamin E 0.13mg 0.34mg Jackfruit
Vitamin C 10.9mg 13.7mg Jackfruit
Vitamin B1 0.046mg 0.105mg Jackfruit
Vitamin B2 0.052mg 0.055mg Jackfruit
Vitamin B3 0.756mg 0.92mg Jackfruit
Vitamin B5 0.233mg 0.235mg Jackfruit
Vitamin B6 0.24mg 0.329mg Jackfruit
Folate 26µg 24µg Plantain
Vitamin K 0.7µg Plantain
Tryptophan 0.009mg 0.034mg Jackfruit
Threonine 0.021mg 0.086mg Jackfruit
Isoleucine 0.022mg 0.069mg Jackfruit
Leucine 0.036mg 0.103mg Jackfruit
Lysine 0.037mg 0.069mg Jackfruit
Methionine 0.01mg 0.034mg Jackfruit
Phenylalanine 0.027mg 0.052mg Jackfruit
Valine 0.028mg 0.086mg Jackfruit
Histidine 0.039mg 0.034mg Plantain
Saturated Fat 0.069g 0.195g Plantain
Monounsaturated Fat 0.015g 0.155g Jackfruit
Polyunsaturated fat 0.033g 0.094g Jackfruit
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Jackfruit
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%
Plantain
19%
Jackfruit
Minerals Daily Need Coverage Score
13%
Plantain
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Plantain
Plantain is lower in Sugar (difference - 5.08g)
Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 38)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.5)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/nutrients
  2. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.