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

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 +924.5%
Contains more Vitamin C +34.3%
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 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 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Contains more Vitamin A +924.5%
Contains more Vitamin C +34.3%
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

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 Jackfruit
Lower in Sodium ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cooking plantain Jackfruit Opinion
Net carbs 29.59g 21.75g Cooking plantain
Protein 1.3g 1.72g Jackfruit
Fats 0.37g 0.64g Jackfruit
Carbs 31.89g 23.25g Cooking plantain
Calories 122kcal 95kcal Cooking plantain
Starch g 1.47g Jackfruit
Fructose g 9.19g Jackfruit
Sugar 15g 19.08g Cooking plantain
Fiber 2.3g 1.5g Cooking plantain
Calcium 3mg 24mg Jackfruit
Iron 0.6mg 0.23mg Cooking plantain
Magnesium 37mg 29mg Cooking plantain
Phosphorus 34mg 21mg Cooking plantain
Potassium 499mg 448mg Cooking plantain
Sodium 4mg 2mg Jackfruit
Zinc 0.14mg 0.13mg Cooking plantain
Copper 0.081mg 0.076mg Cooking plantain
Vitamin A 1127IU 110IU Cooking plantain
Vitamin E 0.14mg 0.34mg Jackfruit
Vitamin D 0IU IU Cooking plantain
Vitamin D 0µg µg Cooking plantain
Vitamin C 18.4mg 13.7mg Cooking plantain
Vitamin B1 0.052mg 0.105mg Jackfruit
Vitamin B2 0.054mg 0.055mg Jackfruit
Vitamin B3 0.686mg 0.92mg Jackfruit
Vitamin B5 0.26mg 0.235mg Cooking plantain
Vitamin B6 0.299mg 0.329mg Jackfruit
Folate 22µg 24µg Jackfruit
Vitamin B12 0µg 0µg
Vitamin K 0.7µg µg Cooking plantain
Tryptophan 0.015mg 0.034mg Jackfruit
Threonine 0.034mg 0.086mg Jackfruit
Isoleucine 0.036mg 0.069mg Jackfruit
Leucine 0.059mg 0.103mg Jackfruit
Lysine 0.06mg 0.069mg Jackfruit
Methionine 0.017mg 0.034mg Jackfruit
Phenylalanine 0.044mg 0.052mg Jackfruit
Valine 0.046mg 0.086mg Jackfruit
Histidine 0.064mg 0.034mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.143g 0.195g Cooking plantain
Monounsaturated Fat 0.032g 0.155g Jackfruit
Polyunsaturated fat 0.069g 0.094g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Jackfruit
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
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 food.
Protein
8%
Cooking plantain
10%
Jackfruit
Carbohydrates
32%
Cooking plantain
23%
Jackfruit
Fats
2%
Cooking plantain
3%
Jackfruit

Comparison summary

Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Cooking plantain
Cooking plantain is lower in Sugar (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 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. 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.