Plantain vs. Jackfruit — In-Depth Nutrition Comparison

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Important differences between plantains and jackfruit

Plantains have more vitamin A; however, jackfruit has more vitamin B6.
Plantains' daily need coverage for vitamin A is 16% more.
Plantains have 2 times more fiber than jackfruit. Plantains have 2.3g of fiber, while jackfruit has 1.5g.
Plantains are lower in sugar.
Jackfruit has a higher glycemic index than plantains.

The food varieties used in the comparison are Plantains, cooked and Jackfruit, raw.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Plantain

Jackfruit

Contains more IronIron	+152.2%
Contains more PhosphorusPhosphorus	+33.3%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+1100%
Contains more CopperCopper	+15.2%
Contains less SodiumSodium	-60%

~equal in Magnesium ~29mg

~equal in Potassium ~448mg

~equal in Zinc ~0.13mg

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

Jackfruit

Contains more Vitamin AVitamin A	+800%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+25.7%
Contains more Vitamin EVitamin E	+161.5%
Contains more Vitamin B1Vitamin B1	+128.3%
Contains more Vitamin B3Vitamin B3	+21.7%
Contains more Vitamin B6Vitamin B6	+37.1%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.055mg

~equal in Vitamin B5 ~0.235mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fructose		9.19g	11%
Vitamin B6	0.24mg	0.329mg	7%
Vitamin B1	0.046mg	0.105mg	5%
Iron	0.58mg	0.23mg	4%
Vitamin A	45µg	5µg	4%
Vitamin C	10.9mg	13.7mg	3%
Carbs	31.15g	23.25g	3%
Fiber	2.3g	1.5g	3%
Selenium	1.4µg		3%
Protein	0.79g	1.72g	2%
Calcium	2mg	24mg	2%
Manganese		0.043mg	2%
Choline	12.7mg		2%
Calories	116kcal	95kcal	1%
Fats	0.18g	0.64g	1%
Magnesium	32mg	29mg	1%
Potassium	465mg	448mg	1%
Copper	0.066mg	0.076mg	1%
Starch		1.47g	1%
Phosphorus	28mg	21mg	1%
Vitamin E	0.13mg	0.34mg	1%
Vitamin B3	0.756mg	0.92mg	1%
Vitamin K	0.7µg		1%
Folate	26µg	24µg	1%
Saturated fat	0.069g	0.195g	1%
Protein per 100 calories	0.68g	1.8g	N/A
Calories per 10 g protein	1468kcal	552kcal	N/A
Weight per 100 calories	86g	105g	N/A
Net carbs	28.85g	21.75g	N/A
Sugar	14g	19.08g	N/A
Zinc	0.13mg	0.13mg	0%
Sodium	5mg	2mg	0%
Vitamin B2	0.052mg	0.055mg	0%
Vitamin B5	0.233mg	0.235mg	0%
Monounsaturated fat	0.015g	0.155g	0%
Polyunsaturated fat	0.033g	0.094g	0%
Tryptophan	0.009mg	0.034mg	0%
Threonine	0.021mg	0.086mg	0%
Isoleucine	0.022mg	0.069mg	0%
Leucine	0.036mg	0.103mg	0%
Lysine	0.037mg	0.069mg	0%
Methionine	0.01mg	0.034mg	0%
Phenylalanine	0.027mg	0.052mg	0%
Valine	0.028mg	0.086mg	0%
Histidine	0.039mg	0.034mg	0%
Omega-3 - ALA		0.079g	N/A
Omega-6 - Linoleic acid		0.015g	N/A