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  6. Jackfruit vs. Plantain

Jackfruit vs. Plantain — In-Depth Nutrition Comparison

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Important differences between Jackfruit and Plantain

  • Plantain has less Vitamin B6.
  • Jackfruit has 12 times more Calcium than Plantain. Jackfruit has 24mg of Calcium, while Plantain has 2mg.
  • Plantain is lower in Sugar.

The food varieties used in the comparison are Jackfruit, raw and Plantains, cooked.

Infographic

Jackfruit vs Plantain 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.
Jackfruit
Jackfruit
4
:
5
Plantain
Plantain
Contains more Calcium +1100%
Contains less Sodium -60%
Contains more Copper +15.2%
Contains more Iron +152.2%
Contains more Magnesium +10.3%
Contains more Phosphorus +33.3%
Equal in Potassium - 465
Equal in Zinc - 0.13
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +1100%
Contains less Sodium -60%
Contains more Copper +15.2%
Contains more Iron +152.2%
Contains more Magnesium +10.3%
Contains more Phosphorus +33.3%
Equal in Potassium - 465
Equal in Zinc - 0.13

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.
Jackfruit
Jackfruit
7
:
4
Plantain
Plantain
Contains more Vitamin E +161.5%
Contains more Vitamin C +25.7%
Contains more Vitamin B1 +128.3%
Contains more Vitamin B3 +21.7%
Contains more Vitamin B6 +37.1%
Contains more Vitamin A +726.4%
Equal in Vitamin B2 - 0.052
Equal in Vitamin B5 - 0.233
Equal in Folate - 26
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%
Plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Contains more Vitamin E +161.5%
Contains more Vitamin C +25.7%
Contains more Vitamin B1 +128.3%
Contains more Vitamin B3 +21.7%
Contains more Vitamin B6 +37.1%
Contains more Vitamin A +726.4%
Equal in Vitamin B2 - 0.052
Equal in Vitamin B5 - 0.233
Equal in Folate - 26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jackfruit
Jackfruit
4
:
1
Plantain
Plantain
Contains more Protein +117.7%
Contains more Fats +255.6%
Contains more Other +60.3%
Contains more Carbs +34%
Equal in Water - 67.3
Jackfruit
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more Protein +117.7%
Contains more Fats +255.6%
Contains more Other +60.3%
Contains more Carbs +34%
Equal in Water - 67.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jackfruit
Jackfruit
2
:
1
Plantain
Plantain
Contains more Monounsaturated Fat +933.3%
Contains more Polyunsaturated fat +184.8%
Contains less Saturated Fat -64.6%
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains more Monounsaturated Fat +933.3%
Contains more Polyunsaturated fat +184.8%
Contains less Saturated 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.
Jackfruit Plantain
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Plantain Opinion
Net carbs 21.75g 28.85g Plantain
Protein 1.72g 0.79g Jackfruit
Fats 0.64g 0.18g Jackfruit
Carbs 23.25g 31.15g Plantain
Calories 95kcal 116kcal Plantain
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 19.08g 14g Plantain
Fiber 1.5g 2.3g Plantain
Calcium 24mg 2mg Jackfruit
Iron 0.23mg 0.58mg Plantain
Magnesium 29mg 32mg Plantain
Phosphorus 21mg 28mg Plantain
Potassium 448mg 465mg Plantain
Sodium 2mg 5mg Jackfruit
Zinc 0.13mg 0.13mg
Copper 0.076mg 0.066mg Jackfruit
Manganese 0.043mg Jackfruit
Selenium 1.4µg Plantain
Vitamin A 110IU 909IU Plantain
Vitamin A RAE 5µg 45µg Plantain
Vitamin E 0.34mg 0.13mg Jackfruit
Vitamin C 13.7mg 10.9mg Jackfruit
Vitamin B1 0.105mg 0.046mg Jackfruit
Vitamin B2 0.055mg 0.052mg Jackfruit
Vitamin B3 0.92mg 0.756mg Jackfruit
Vitamin B5 0.235mg 0.233mg Jackfruit
Vitamin B6 0.329mg 0.24mg Jackfruit
Folate 24µg 26µg Plantain
Vitamin K 0.7µg Plantain
Tryptophan 0.034mg 0.009mg Jackfruit
Threonine 0.086mg 0.021mg Jackfruit
Isoleucine 0.069mg 0.022mg Jackfruit
Leucine 0.103mg 0.036mg Jackfruit
Lysine 0.069mg 0.037mg Jackfruit
Methionine 0.034mg 0.01mg Jackfruit
Phenylalanine 0.052mg 0.027mg Jackfruit
Valine 0.086mg 0.028mg Jackfruit
Histidine 0.034mg 0.039mg Plantain
Saturated Fat 0.195g 0.069g Plantain
Monounsaturated Fat 0.155g 0.015g Jackfruit
Polyunsaturated fat 0.094g 0.033g 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
Jackfruit Plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
19%
Jackfruit
18%
Plantain
Minerals Daily Need Coverage Score
12%
Jackfruit
13%
Plantain

Comparison summary

Which food is lower in Sugar?
Plantain
Plantain is lower in Sugar (difference - 5.08g)
Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 38)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.5)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 3mg)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.