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  6. Jackfruit vs. Plantain

Jackfruit vs. Plantain — In-Depth Nutrition Comparison

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Important differences between jackfruit and plantains

  • Jackfruit has more vitamin B6; however, plantains have more vitamin A.
  • Plantains' daily need coverage for vitamin A is 16% more.
  • 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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
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%
~equal in Potassium ~465mg
~equal in Zinc ~0.13mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B5 ~0.233mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~26µg

All nutrients comparison - raw data values

Nutrient Jackfruit Plantain 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
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
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +933.3%
Contains more Poly. FatPolyunsaturated fat +184.8%
Contains less Sat. FatSaturated fat -64.6%

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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.