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  6. Plantain vs. Breadfruit

Plantain vs. Breadfruit — In-Depth Nutrition Comparison

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What are the differences between Plantain and Breadfruit?

  • Plantain is higher in Vitamin B6, however, Breadfruit is richer in Vitamin C, Fiber, and Vitamin B1.
  • Breadfruit's daily need coverage for Vitamin C is 20% more.
  • Breadfruit contains 2 times less Vitamin B6 than Plantain. Plantain contains 0.24mg of Vitamin B6, while Breadfruit contains 0.1mg.
  • Breadfruit has less Sugar.

We used Plantains, cooked and Breadfruit, raw types in this article.

Infographic

Plantain 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.
Plantain
Plantain
4
:
6
Breadfruit
Breadfruit
Contains more Magnesium +28%
Contains more Selenium +133.3%
Contains more Calcium +750%
Contains less Sodium -60%
Contains more Copper +27.3%
Equal in Iron - 0.54
Equal in Phosphorus - 30
Equal in Potassium - 490
Equal in Zinc - 0.12
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Breadfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 18% 13% 44% 1% 4% 28% 8% 4%
Contains more Magnesium +28%
Contains more Selenium +133.3%
Contains more Calcium +750%
Contains less Sodium -60%
Contains more Copper +27.3%
Equal in Iron - 0.54
Equal in Phosphorus - 30
Equal in Potassium - 490
Equal in Zinc - 0.12

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
6
:
4
Breadfruit
Breadfruit
Contains more Vitamin A +∞%
Contains more Vitamin E +30%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B6 +140%
Contains more Folate +85.7%
Contains more Vitamin K +40%
Contains more Vitamin C +166.1%
Contains more Vitamin B1 +139.1%
Contains more Vitamin B3 +19%
Contains more Vitamin B5 +96.1%
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%
Breadfruit
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +30%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B6 +140%
Contains more Folate +85.7%
Contains more Vitamin K +40%
Contains more Vitamin C +166.1%
Contains more Vitamin B1 +139.1%
Contains more Vitamin B3 +19%
Contains more Vitamin B5 +96.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain
Plantain
1
:
4
Breadfruit
Breadfruit
Contains more Carbs +14.9%
Contains more Protein +35.4%
Contains more Fats +27.8%
Contains more Other +60.3%
Equal in Water - 70.65
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Breadfruit
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more Carbs +14.9%
Contains more Protein +35.4%
Contains more Fats +27.8%
Contains more Other +60.3%
Equal in Water - 70.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain
Plantain
0
:
3
Breadfruit
Breadfruit
Contains less Saturated Fat -30.4%
Contains more Monounsaturated Fat +126.7%
Contains more Polyunsaturated fat +100%
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Breadfruit
32% 23% 45%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.066 g
Contains less Saturated Fat -30.4%
Contains more Monounsaturated Fat +126.7%
Contains more Polyunsaturated fat +100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain Breadfruit
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Plantain Breadfruit Opinion
Net carbs 28.85g 22.22g Plantain
Protein 0.79g 1.07g Breadfruit
Fats 0.18g 0.23g Breadfruit
Carbs 31.15g 27.12g Plantain
Calories 116kcal 103kcal Plantain
Sugar 14g 11g Breadfruit
Fiber 2.3g 4.9g Breadfruit
Calcium 2mg 17mg Breadfruit
Iron 0.58mg 0.54mg Plantain
Magnesium 32mg 25mg Plantain
Phosphorus 28mg 30mg Breadfruit
Potassium 465mg 490mg Breadfruit
Sodium 5mg 2mg Breadfruit
Zinc 0.13mg 0.12mg Plantain
Copper 0.066mg 0.084mg Breadfruit
Manganese 0.06mg Breadfruit
Selenium 1.4µg 0.6µg Plantain
Vitamin A 909IU 0IU Plantain
Vitamin A RAE 45µg 0µg Plantain
Vitamin E 0.13mg 0.1mg Plantain
Vitamin C 10.9mg 29mg Breadfruit
Vitamin B1 0.046mg 0.11mg Breadfruit
Vitamin B2 0.052mg 0.03mg Plantain
Vitamin B3 0.756mg 0.9mg Breadfruit
Vitamin B5 0.233mg 0.457mg Breadfruit
Vitamin B6 0.24mg 0.1mg Plantain
Folate 26µg 14µg Plantain
Vitamin K 0.7µg 0.5µg Plantain
Tryptophan 0.009mg Plantain
Threonine 0.021mg 0.052mg Breadfruit
Isoleucine 0.022mg 0.064mg Breadfruit
Leucine 0.036mg 0.065mg Breadfruit
Lysine 0.037mg 0.037mg
Methionine 0.01mg 0.01mg
Phenylalanine 0.027mg 0.026mg Plantain
Valine 0.028mg 0.047mg Breadfruit
Histidine 0.039mg Plantain
Saturated Fat 0.069g 0.048g Breadfruit
Monounsaturated Fat 0.015g 0.034g Breadfruit
Polyunsaturated fat 0.033g 0.066g Breadfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Breadfruit
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
18%
Breadfruit
Minerals Daily Need Coverage Score
13%
Plantain
14%
Breadfruit

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Breadfruit
Breadfruit is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Breadfruit
Breadfruit is lower in Saturated Fat (difference - 0.021g)
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 minerals?
?
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.
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. 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.