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  6. Plantain raw vs. Breadfruit

Plantain raw vs. Breadfruit — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and breadfruit?

  • Plantain raw is richer in vitamin A and vitamin B6, while breadfruit is higher in vitamin C and fiber.
  • Plantain raw's daily need coverage for vitamin A is 23% higher.
  • Breadfruit has 3 times less vitamin B6 than plantain raw. Plantain raw has 0.299mg of vitamin B6, while breadfruit has 0.1mg.
  • Breadfruit is lower in sugar.
  • Breadfruit has a higher glycemic index (62) than plantain raw (37).

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

Infographic

Plantain raw vs Breadfruit 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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%
Contains more MagnesiumMagnesium +48%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +13.3%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +466.7%
Contains less SodiumSodium -50%
~equal in Potassium ~490mg
~equal in Iron ~0.54mg
~equal in Copper ~0.084mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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