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

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

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

Which food is preferable for your diet?

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

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. 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.