Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe

Cooking plantain vs. Jackfruit — In-Depth Nutrition Comparison

Compare

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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cooking plantain
Cooking plantain
7
:
3
Jackfruit
Jackfruit
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
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cooking plantain
Cooking plantain
5
:
6
Jackfruit
Jackfruit
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
Cooking plantain
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%
Jackfruit
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cooking plantain
Cooking plantain
2
:
3
Jackfruit
Jackfruit
Contains more Carbs +37.2%
Contains more Other +24.7%
Contains more Protein +32.3%
Contains more Fats +73%
Contains more Water +12.5%
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Jackfruit
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more Carbs +37.2%
Contains more Other +24.7%
Contains more Protein +32.3%
Contains more Fats +73%
Contains more Water +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cooking plantain
Cooking plantain
1
:
2
Jackfruit
Jackfruit
Contains less Saturated Fat -26.7%
Contains more Monounsaturated Fat +384.4%
Contains more Polyunsaturated fat +36.2%
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains less Saturated Fat -26.7%
Contains more Monounsaturated Fat +384.4%
Contains more Polyunsaturated fat +36.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 1.47g Jackfruit
Fructose 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
Manganese 0.043mg Jackfruit
Selenium 1.5µg Cooking plantain
Vitamin A 1127IU 110IU Cooking plantain
Vitamin A RAE 56µg 5µg Cooking plantain
Vitamin E 0.14mg 0.34mg Jackfruit
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 K 0.7µg 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
Saturated Fat 0.143g 0.195g Cooking plantain
Monounsaturated Fat 0.032g 0.155g Jackfruit
Polyunsaturated fat 0.069g 0.094g Jackfruit
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g 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

People also compare

Cooking plantain
Cooking plantain vs Banana
Banana
Cooking plantain
Cooking plantain vs Pineapple
Pineapple
Cooking plantain
Cooking plantain vs Prune
Prune
Jackfruit
Jackfruit vs Breadfruit
Breadfruit
Jackfruit
Jackfruit vs Soursop
Soursop
Jackfruit
Jackfruit vs Durian
Durian

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Cooking plantain
19%
Jackfruit
Minerals Daily Need Coverage Score
15%
Cooking plantain
12%
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.