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Breadfruit vs Cooking plantain - In-Depth Nutrition Comparison

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What are the main differences between Breadfruit and Cooking plantain?

  • Breadfruit is richer in Vitamin C, and Fiber, while Cooking plantain is higher in Vitamin B6, and Vitamin A.
  • Cooking plantain's daily need coverage for Vitamin B6 is 15% higher.
  • Cooking plantain has 2 times less Fiber than Breadfruit. Breadfruit has 4.9g of Fiber, while Cooking plantain has 2.3g.
  • Breadfruit is lower in Sugar.

We used Breadfruit, raw and Plantains, raw types in this comparison.

Infographic

Breadfruit vs Cooking plantain infographic
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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 Calcium +466.7%
Contains less Sodium -50%
Contains more Iron +11.1%
Contains more Magnesium +48%
Contains more Zinc +16.7%
Contains more Phosphorus +13.3%
Equal in Potassium - 499
Equal in Copper - 0.081
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 44% 18% 28% 4% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Contains more Calcium +466.7%
Contains less Sodium -50%
Contains more Iron +11.1%
Contains more Magnesium +48%
Contains more Zinc +16.7%
Contains more Phosphorus +13.3%
Equal in Potassium - 499
Equal in Copper - 0.081

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 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 Folate +57.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 97% 0% 2% 0% 28% 7% 17% 28% 24% 0% 2% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
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 Folate +57.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Breadfruit
23
Cooking plantain
Mineral Summary Score
16
Breadfruit
17
Cooking plantain

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 food.
Protein
6%
Breadfruit
8%
Cooking plantain
Carbohydrates
27%
Breadfruit
32%
Cooking plantain
Fats
1%
Breadfruit
2%
Cooking plantain

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Breadfruit Cooking plantain
Rich in minerals ok
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 vitamins Equal

Which food is preferable for your diet?

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

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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 - 25)
Which food is lower in Sugar?
Breadfruit
Breadfruit is lower in Sugar (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 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.

All nutrients comparison - raw data values

Nutrient Breadfruit Cooking plantain Opinion
Calories 103 122 Cooking plantain
Protein 1.07 1.3 Cooking plantain
Fats 0.23 0.37 Cooking plantain
Vitamin C 29 18.4 Breadfruit
Net carbs 22.219999313354492 29.59000015258789 Cooking plantain
Carbs 27.12 31.89 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.6 Cooking plantain
Calcium 17 3 Breadfruit
Potassium 490 499 Cooking plantain
Magnesium 25 37 Cooking plantain
Sugar 11 15 Breadfruit
Fiber 4.9 2.3 Breadfruit
Copper 0.084 0.081 Breadfruit
Zinc 0.12 0.14 Cooking plantain
Starch
Phosphorus 30 34 Cooking plantain
Sodium 2 4 Breadfruit
Vitamin A 0 1127 Cooking plantain
Vitamin E 0.1 0.14 Cooking plantain
Vitamin D 0 0
Vitamin B1 0.11 0.052 Breadfruit
Vitamin B2 0.03 0.054 Cooking plantain
Vitamin B3 0.9 0.686 Breadfruit
Vitamin B5 0.457 0.26 Breadfruit
Vitamin B6 0.1 0.299 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.5 0.7 Cooking plantain
Folate 14 22 Cooking plantain
Trans Fat 0 0
Saturated Fat 0.048 0.143 Breadfruit
Monounsaturated Fat 0.034 0.032 Breadfruit
Polyunsaturated fat 0.066 0.069 Cooking plantain
Tryptophan 0.015 Cooking plantain
Threonine 0.052 0.034 Breadfruit
Isoleucine 0.064 0.036 Breadfruit
Leucine 0.065 0.059 Breadfruit
Lysine 0.037 0.06 Cooking plantain
Methionine 0.01 0.017 Cooking plantain
Phenylalanine 0.026 0.044 Cooking plantain
Valine 0.047 0.046 Breadfruit
Histidine 0.064 Cooking plantain
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/nutrients
  2. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.