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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 RAE.
  • 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 Phosphorus +13.3%
Contains more Zinc +16.7%
Equal in Potassium - 499
Equal in Copper - 0.081
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 18% 13% 44% 1% 4% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Contains more Calcium +466.7%
Contains less Sodium -50%
Contains more Iron +11.1%
Contains more Magnesium +48%
Contains more Phosphorus +13.3%
Contains more Zinc +16.7%
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 Folate +57.1%
Contains more Vitamin K +40%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
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 Folate +57.1%
Contains more Vitamin K +40%

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

All nutrients comparison - raw data values

Nutrient Breadfruit Cooking plantain Opinion
Net carbs 22.22g 29.59g Cooking plantain
Protein 1.07g 1.3g Cooking plantain
Fats 0.23g 0.37g Cooking plantain
Carbs 27.12g 31.89g Cooking plantain
Calories 103kcal 122kcal Cooking plantain
Starch g g
Fructose g g
Sugar 11g 15g Breadfruit
Fiber 4.9g 2.3g Breadfruit
Calcium 17mg 3mg Breadfruit
Iron 0.54mg 0.6mg Cooking plantain
Magnesium 25mg 37mg Cooking plantain
Phosphorus 30mg 34mg Cooking plantain
Potassium 490mg 499mg Cooking plantain
Sodium 2mg 4mg Breadfruit
Zinc 0.12mg 0.14mg Cooking plantain
Copper 0.084mg 0.081mg Breadfruit
Vitamin A 0IU 1127IU Cooking plantain
Vitamin E 0.1mg 0.14mg Cooking plantain
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 29mg 18.4mg Breadfruit
Vitamin B1 0.11mg 0.052mg Breadfruit
Vitamin B2 0.03mg 0.054mg Cooking plantain
Vitamin B3 0.9mg 0.686mg Breadfruit
Vitamin B5 0.457mg 0.26mg Breadfruit
Vitamin B6 0.1mg 0.299mg Cooking plantain
Folate 14µg 22µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.5µg 0.7µg Cooking plantain
Tryptophan mg 0.015mg Cooking plantain
Threonine 0.052mg 0.034mg Breadfruit
Isoleucine 0.064mg 0.036mg Breadfruit
Leucine 0.065mg 0.059mg Breadfruit
Lysine 0.037mg 0.06mg Cooking plantain
Methionine 0.01mg 0.017mg Cooking plantain
Phenylalanine 0.026mg 0.044mg Cooking plantain
Valine 0.047mg 0.046mg Breadfruit
Histidine mg 0.064mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.048g 0.143g Breadfruit
Monounsaturated Fat 0.034g 0.032g Breadfruit
Polyunsaturated fat 0.066g 0.069g Cooking plantain

Which food is preferable for your diet?

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

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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

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.

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.