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  6. Breadfruit vs. Plantain raw

Breadfruit vs. Plantain raw — In-Depth Nutrition Comparison

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What are the main differences between breadfruit and plantain raw?

  • Breadfruit is richer in vitamin C and fiber, while plantain raw is higher in vitamin A and vitamin B6.
  • Plantain raw's daily need coverage for vitamin A is 23% higher.
  • Plantain raw has 2 times less fiber than breadfruit. Breadfruit has 4.9g of fiber, while plantain raw has 2.3g.
  • Breadfruit is lower in sugar.
  • Breadfruit has a higher glycemic index (62) than plantain raw (37).

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

Infographic

Breadfruit vs Plantain raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +466.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +48%
Contains more IronIron +11.1%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +13.3%
Contains more SeleniumSelenium +150%
~equal in Potassium ~499mg
~equal in Copper ~0.081mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +57.6%
Contains more Vitamin B1Vitamin B1 +111.5%
Contains more Vitamin B3Vitamin B3 +31.2%
Contains more Vitamin B5Vitamin B5 +75.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B6Vitamin B6 +199%
Contains more Vitamin KVitamin K +40%
Contains more FolateFolate +57.1%
Contains more CholineCholine +37.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Plantain raw DV% diff.
Vitamin B6 0.1mg 0.299mg 15%
Vitamin C 29mg 18.4mg 12%
Fiber 4.9g 2.3g 10%
Vitamin A 0µg 56µg 6%
Vitamin B1 0.11mg 0.052mg 5%
Vitamin B5 0.457mg 0.26mg 4%
Magnesium 25mg 37mg 3%
Manganese 0.06mg 3%
Folate 14µg 22µg 2%
Carbs 27.12g 31.89g 2%
Vitamin B2 0.03mg 0.054mg 2%
Selenium 0.6µg 1.5µg 2%
Choline 9.8mg 13.5mg 1%
Vitamin B3 0.9mg 0.686mg 1%
Calories 103kcal 122kcal 1%
Phosphorus 30mg 34mg 1%
Iron 0.54mg 0.6mg 1%
Calcium 17mg 3mg 1%
Protein 1.07g 1.3g 0%
Fats 0.23g 0.37g 0%
Net carbs 22.22g 29.59g N/A
Potassium 490mg 499mg 0%
Sugar 11g 15g N/A
Copper 0.084mg 0.081mg 0%
Zinc 0.12mg 0.14mg 0%
Sodium 2mg 4mg 0%
Vitamin E 0.1mg 0.14mg 0%
Vitamin K 0.5µg 0.7µg 0%
Saturated fat 0.048g 0.143g 0%
Monounsaturated fat 0.034g 0.032g 0%
Polyunsaturated fat 0.066g 0.069g 0%
Tryptophan 0.015mg 0%
Threonine 0.052mg 0.034mg 0%
Isoleucine 0.064mg 0.036mg 0%
Leucine 0.065mg 0.059mg 0%
Lysine 0.037mg 0.06mg 0%
Methionine 0.01mg 0.017mg 0%
Phenylalanine 0.026mg 0.044mg 0%
Valine 0.047mg 0.046mg 0%
Histidine 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +21.5%
Contains more FatsFats +60.9%
Contains more CarbsCarbs +17.6%
Contains more OtherOther +24.7%
~equal in Water ~65.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -66.4%
~equal in Monounsaturated fat ~0.032g
~equal in Polyunsaturated fat ~0.069g

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 raw - 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.