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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, while Breadfruit is higher in Vitamin C, Fiber, and Vitamin A.
  • Cooking plantain's daily need coverage for Vitamin B6 is 15% higher.
  • Breadfruit is lower in Sugar.

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

Infographic

Cooking plantain vs Breadfruit 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 Iron +11.1%
Contains more Magnesium +48%
Contains more Zinc +16.7%
Contains more Phosphorus +13.3%
Contains more Calcium +466.7%
Contains less Sodium -50%
Equal in Iron - 0.54
Equal in Potassium - 490
Equal in Copper - 0.084
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 44% 18% 28% 4% 13% 1%
Contains more Iron +11.1%
Contains more Magnesium +48%
Contains more Zinc +16.7%
Contains more Phosphorus +13.3%
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 Vitamin K +40%
Contains more Folate +57.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 97% 0% 2% 0% 28% 7% 17% 28% 24% 0% 2% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin B2 +80%
Contains more Vitamin B6 +199%
Contains more Vitamin K +40%
Contains more Folate +57.1%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.