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Jackfruit vs Cooking plantain - In-Depth Nutrition Comparison

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Differences between Jackfruit and Cooking plantain

  • Jackfruit contains less Vitamin A and Vitamin C than Cooking plantain.
  • Cooking plantain contains 8 times less Calcium than Jackfruit. Jackfruit contains 24mg of Calcium, while Cooking plantain contains 3mg.
  • The amount of Sugars in Cooking plantain is lower.

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

Infographic

Jackfruit vs Cooking plantain 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 Calcium +700%
Contains less Sodium -50%
Contains more Iron +160.9%
Contains more Potassium +11.4%
Contains more Magnesium +27.6%
Contains more Phosphorus +61.9%
Equal in Copper - 0.081
Equal in Zinc - 0.14
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Contains more Calcium +700%
Contains less Sodium -50%
Contains more Iron +160.9%
Contains more Potassium +11.4%
Contains more Magnesium +27.6%
Contains more Phosphorus +61.9%
Equal in Copper - 0.081
Equal in Zinc - 0.14

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 E +142.9%
Contains more Vitamin B1 +101.9%
Contains more Vitamin B3 +34.1%
Contains more Vitamin C +34.3%
Contains more Vitamin A +924.5%
Contains more Vitamin B5 +10.6%
Equal in Vitamin B2 - 0.054
Equal in Vitamin B6 - 0.299
Equal in Folate - 22
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%
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%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +101.9%
Contains more Vitamin B3 +34.1%
Contains more Vitamin C +34.3%
Contains more Vitamin A +924.5%
Contains more Vitamin B5 +10.6%
Equal in Vitamin B2 - 0.054
Equal in Vitamin B6 - 0.299
Equal in Folate - 22

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
19
Jackfruit
23
Cooking plantain
Mineral Summary Score
14
Jackfruit
17
Cooking plantain

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

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.
Jackfruit Cooking plantain
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
Jackfruit Cooking plantain
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 Jackfruit Cooking plantain Opinion
Calories 95 122 Cooking plantain
Protein 1.72 1.3 Jackfruit
Fats 0.64 0.37 Jackfruit
Vitamin C 13.7 18.4 Cooking plantain
Carbs 23.25 31.89 Cooking plantain
Cholesterol 0 0
Vitamin D 0 Cooking plantain
Iron 0.23 0.6 Cooking plantain
Calcium 24 3 Jackfruit
Potassium 448 499 Cooking plantain
Magnesium 29 37 Cooking plantain
Sugars 19.08 15 Cooking plantain
Fiber 1.5 2.3 Cooking plantain
Copper 0.076 0.081 Cooking plantain
Zinc 0.13 0.14 Cooking plantain
Starch 1.47 Jackfruit
Phosphorus 21 34 Cooking plantain
Sodium 2 4 Jackfruit
Vitamin A 110 1127 Cooking plantain
Vitamin E 0.34 0.14 Jackfruit
Vitamin D 0 Cooking plantain
Vitamin B1 0.105 0.052 Jackfruit
Vitamin B2 0.055 0.054 Jackfruit
Vitamin B3 0.92 0.686 Jackfruit
Vitamin B5 0.235 0.26 Cooking plantain
Vitamin B6 0.329 0.299 Jackfruit
Vitamin B12 0 0
Vitamin K 0.7 Cooking plantain
Folate 24 22 Jackfruit
Trans Fat 0 0
Saturated Fat 0.195 0.143 Cooking plantain
Monounsaturated Fat 0.155 0.032 Jackfruit
Polyunsaturated fat 0.094 0.069 Jackfruit
Tryptophan 0.034 0.015 Jackfruit
Threonine 0.086 0.034 Jackfruit
Isoleucine 0.069 0.036 Jackfruit
Leucine 0.103 0.059 Jackfruit
Lysine 0.069 0.06 Jackfruit
Methionine 0.034 0.017 Jackfruit
Phenylalanine 0.052 0.044 Jackfruit
Valine 0.086 0.046 Jackfruit
Histidine 0.034 0.064 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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients
  2. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.