Jackfruit vs. Plantain — In-Depth Nutrition Comparison
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Important differences between jackfruit and plantains
- Plantains have less vitamin B6.
- Jackfruit has 12 times more calcium than plantains. Jackfruit has 24mg of calcium, while plantains have 2mg.
- Plantains are lower in sugar.
- Jackfruit has a higher glycemic index than plantains.
The food varieties used in the comparison are Jackfruit, raw and Plantains, cooked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +1100% |
| Contains more CopperCopper | +15.2% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +10.3% |
| Contains more IronIron | +152.2% |
| Contains more PhosphorusPhosphorus | +33.3% |
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.
| 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% |
| Contains more Vitamin AVitamin A | +800% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +117.7% |
| Contains more FatsFats | +255.6% |
| Contains more OtherOther | +60.3% |
| Contains more CarbsCarbs | +34% |
~equal in
Water
~67.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +933.3% |
| Contains more Poly. FatPolyunsaturated fat | +184.8% |
| Contains less Sat. FatSaturated fat | -64.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fructose | 9.19g | 11% | |
| Vitamin B6 | 0.329mg | 0.24mg | 7% |
| Vitamin B1 | 0.105mg | 0.046mg | 5% |
| Vitamin A | 5µg | 45µg | 4% |
| Iron | 0.23mg | 0.58mg | 4% |
| Fiber | 1.5g | 2.3g | 3% |
| Vitamin C | 13.7mg | 10.9mg | 3% |
| Selenium | 1.4µg | 3% | |
| Carbs | 23.25g | 31.15g | 3% |
| Manganese | 0.043mg | 2% | |
| Protein | 1.72g | 0.79g | 2% |
| Choline | 12.7mg | 2% | |
| Calcium | 24mg | 2mg | 2% |
| Vitamin B3 | 0.92mg | 0.756mg | 1% |
| Vitamin K | 0.7µg | 1% | |
| Folate | 24µg | 26µg | 1% |
| Vitamin E | 0.34mg | 0.13mg | 1% |
| Calories | 95kcal | 116kcal | 1% |
| Phosphorus | 21mg | 28mg | 1% |
| Saturated fat | 0.195g | 0.069g | 1% |
| Copper | 0.076mg | 0.066mg | 1% |
| Potassium | 448mg | 465mg | 1% |
| Magnesium | 29mg | 32mg | 1% |
| Fats | 0.64g | 0.18g | 1% |
| Starch | 1.47g | 1% | |
| Net carbs | 21.75g | 28.85g | N/A |
| Sugar | 19.08g | 14g | N/A |
| Zinc | 0.13mg | 0.13mg | 0% |
| Sodium | 2mg | 5mg | 0% |
| Vitamin B2 | 0.055mg | 0.052mg | 0% |
| Vitamin B5 | 0.235mg | 0.233mg | 0% |
| Monounsaturated fat | 0.155g | 0.015g | 0% |
| Polyunsaturated fat | 0.094g | 0.033g | 0% |
| Tryptophan | 0.034mg | 0.009mg | 0% |
| Threonine | 0.086mg | 0.021mg | 0% |
| Isoleucine | 0.069mg | 0.022mg | 0% |
| Leucine | 0.103mg | 0.036mg | 0% |
| Lysine | 0.069mg | 0.037mg | 0% |
| Methionine | 0.034mg | 0.01mg | 0% |
| Phenylalanine | 0.052mg | 0.027mg | 0% |
| Valine | 0.086mg | 0.028mg | 0% |
| Histidine | 0.034mg | 0.039mg | 0% |
| Omega-3 - ALA | 0.079g | N/A | |
| Omega-6 - Linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
15%
Minerals Daily Need Coverage Score
12%
13%
Comparison summary
Which food is lower in Sugar?
Plantain is lower in Sugar (difference - 5.08g)
Which food is lower in Saturated fat?
Plantain is lower in Saturated fat (difference - 0.126g)
Which food is lower in glycemic index?
Plantain is lower in glycemic index (difference - 38)
Which food is cheaper?
Plantain is cheaper (difference - $0.5)
Which food is richer in minerals?
Plantain is relatively richer in minerals
Which food contains less Sodium?
Jackfruit contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.