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Cooking plantain vs Breadfruit - In-Depth Nutrition Comparison

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What are the main differences between Cooking plantain and Breadfruit?

  • Cooking plantain is richer in Vitamin B6, and Vitamin A RAE, while Breadfruit is higher in Vitamin C, and Fiber.
  • Cooking plantain's daily need coverage for Vitamin B6 is 15% higher.
  • Breadfruit has 10000000 times less Vitamin A RAE than Cooking plantain. Cooking plantain has 56µg of Vitamin A RAE, while Breadfruit has 0µg.
  • Breadfruit is lower in Sugar.

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

Infographic

Cooking 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +11.1%
Contains more Magnesium +48%
Contains more Phosphorus +13.3%
Contains more Zinc +16.7%
Contains more Calcium +466.7%
Contains less Sodium -50%
Equal in Iron - 0.54
Equal in Potassium - 490
Equal in Copper - 0.084
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 18% 13% 44% 1% 4% 28%
Contains more Iron +11.1%
Contains more Magnesium +48%
Contains more Phosphorus +13.3%
Contains more Zinc +16.7%
Contains more Calcium +466.7%
Contains less Sodium -50%
Equal in Iron - 0.54
Equal in Potassium - 490
Equal in Copper - 0.084

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 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%
Contains more Vitamin C +57.6%
Contains more Vitamin B1 +111.5%
Contains more Vitamin B3 +31.2%
Contains more Vitamin B5 +75.8%
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%
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 +40%
Contains more Vitamin B2 +80%
Contains more Vitamin B6 +199%
Contains more Folate +57.1%
Contains more Vitamin K +40%
Contains more Vitamin C +57.6%
Contains more Vitamin B1 +111.5%
Contains more Vitamin B3 +31.2%
Contains more Vitamin B5 +75.8%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Breadfruit
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
23
Cooking plantain
18
Breadfruit
Mineral Summary Score
17
Cooking plantain
16
Breadfruit

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

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. Cooking plantain - 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.