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Cooking plantain vs Jackfruit - In-Depth Nutrition Comparison

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Differences between Cooking plantain and Jackfruit

  • Jackfruit contains less Vitamin A and Vitamin C than Cooking plantain.
  • Jackfruit contains 2 times less Fiber than Cooking plantain. Cooking plantain contains 2.3g of Fiber, while Jackfruit contains 1.5g.
  • The amount of Sugars in Cooking plantain is lower.

The food types used in this comparison are Plantains, raw and Jackfruit, raw.

Infographic

Cooking plantain vs Jackfruit 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 +160.9%
Contains more Potassium +11.4%
Contains more Magnesium +27.6%
Contains more Phosphorus +61.9%
Contains more Calcium +700%
Contains less Sodium -50%
Equal in Copper - 0.076
Equal in Zinc - 0.13
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Contains more Iron +160.9%
Contains more Potassium +11.4%
Contains more Magnesium +27.6%
Contains more Phosphorus +61.9%
Contains more Calcium +700%
Contains less Sodium -50%
Equal in Copper - 0.076
Equal in Zinc - 0.13

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 C +34.3%
Contains more Vitamin A +924.5%
Contains more Vitamin B5 +10.6%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +101.9%
Contains more Vitamin B3 +34.1%
Equal in Vitamin B2 - 0.055
Equal in Vitamin B5 - 0.235
Equal in Vitamin B6 - 0.329
Equal in Folate - 24
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 46% 7% 7% 0% 27% 13% 18% 15% 76% 0% 0% 18%
Contains more Vitamin C +34.3%
Contains more Vitamin A +924.5%
Contains more Vitamin B5 +10.6%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +101.9%
Contains more Vitamin B3 +34.1%
Equal in Vitamin B2 - 0.055
Equal in Vitamin B5 - 0.235
Equal in Vitamin B6 - 0.329
Equal in Folate - 24

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Cooking plantain
19
Jackfruit
Mineral Summary Score
17
Cooking plantain
14
Jackfruit

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 the food
Protein
8%
Cooking plantain
10%
Jackfruit
Carbohydrates
32%
Cooking plantain
23%
Jackfruit
Fats
2%
Cooking plantain
3%
Jackfruit

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Jackfruit
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cooking plantain Jackfruit
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 contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 2mg)
Which food contains less Sugars?
Cooking plantain
Cooking plantain contains less Sugars (difference - 4.08g)
Which food is lower in Saturated Fat?
Cooking plantain
Cooking plantain is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 38)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.5)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Jackfruit Opinion
Calories 122 95 Cooking plantain
Protein 1.3 1.72 Jackfruit
Fats 0.37 0.64 Jackfruit
Vitamin C 18.4 13.7 Cooking plantain
Carbs 31.89 23.25 Cooking plantain
Cholesterol 0 0
Vitamin D 0 Cooking plantain
Iron 0.6 0.23 Cooking plantain
Calcium 3 24 Jackfruit
Potassium 499 448 Cooking plantain
Magnesium 37 29 Cooking plantain
Sugars 15 19.08 Cooking plantain
Fiber 2.3 1.5 Cooking plantain
Copper 0.081 0.076 Cooking plantain
Zinc 0.14 0.13 Cooking plantain
Starch 1.47 Jackfruit
Phosphorus 34 21 Cooking plantain
Sodium 4 2 Jackfruit
Vitamin A 1127 110 Cooking plantain
Vitamin E 0.14 0.34 Jackfruit
Vitamin D 0 Cooking plantain
Vitamin B1 0.052 0.105 Jackfruit
Vitamin B2 0.054 0.055 Jackfruit
Vitamin B3 0.686 0.92 Jackfruit
Vitamin B5 0.26 0.235 Cooking plantain
Vitamin B6 0.299 0.329 Jackfruit
Vitamin B12 0 0
Vitamin K 0.7 Cooking plantain
Folate 22 24 Jackfruit
Trans Fat 0 0
Saturated Fat 0.143 0.195 Cooking plantain
Monounsaturated Fat 0.032 0.155 Jackfruit
Polyunsaturated fat 0.069 0.094 Jackfruit
Tryptophan 0.015 0.034 Jackfruit
Threonine 0.034 0.086 Jackfruit
Isoleucine 0.036 0.069 Jackfruit
Leucine 0.059 0.103 Jackfruit
Lysine 0.06 0.069 Jackfruit
Methionine 0.017 0.034 Jackfruit
Phenylalanine 0.044 0.052 Jackfruit
Valine 0.046 0.086 Jackfruit
Histidine 0.064 0.034 Cooking plantain
Fructose 9.19 Jackfruit

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 of 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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.