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  6. Jackfruit vs. Plantain raw

Jackfruit vs. Plantain raw — In-Depth Nutrition Comparison

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Differences between jackfruit and plantain raw

  • Jackfruit contains less vitamin A and vitamin C than plantain raw.
  • Plantain raw's daily need coverage for vitamin A is 20% higher.
  • Plantain raw contains 8 times less calcium than jackfruit. Jackfruit contains 24mg of calcium, while plantain raw contains 3mg.
  • The amount of sugar in plantain raw is lower.
  • Plantain raw has a lower glycemic index. The glycemic index of plantain raw is 37, while the glycemic index of jackfruit is 75.

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

Infographic

Jackfruit vs Plantain raw 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.
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +700%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +27.6%
Contains more PotassiumPotassium +11.4%
Contains more IronIron +160.9%
Contains more PhosphorusPhosphorus +61.9%
~equal in Copper ~0.081mg
~equal in Zinc ~0.14mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B1Vitamin B1 +101.9%
Contains more Vitamin B3Vitamin B3 +34.1%
Contains more Vitamin CVitamin C +34.3%
Contains more Vitamin AVitamin A +1020%
Contains more Vitamin B5Vitamin B5 +10.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B6 ~0.299mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Jackfruit Plantain raw DV% diff.
Fructose 9.19g 11%
Vitamin A 5µg 56µg 6%
Vitamin C 13.7mg 18.4mg 5%
Iron 0.23mg 0.6mg 5%
Vitamin B1 0.105mg 0.052mg 4%
Selenium 1.5µg 3%
Carbs 23.25g 31.89g 3%
Fiber 1.5g 2.3g 3%
Choline 13.5mg 2%
Phosphorus 21mg 34mg 2%
Vitamin B6 0.329mg 0.299mg 2%
Potassium 448mg 499mg 2%
Calcium 24mg 3mg 2%
Magnesium 29mg 37mg 2%
Manganese 0.043mg 2%
Vitamin B5 0.235mg 0.26mg 1%
Vitamin B3 0.92mg 0.686mg 1%
Protein 1.72g 1.3g 1%
Vitamin K 0.7µg 1%
Folate 24µg 22µg 1%
Calories 95kcal 122kcal 1%
Vitamin E 0.34mg 0.14mg 1%
Copper 0.076mg 0.081mg 1%
Starch 1.47g 1%
Fats 0.64g 0.37g 0%
Net carbs 21.75g 29.59g N/A
Sugar 19.08g 15g N/A
Zinc 0.13mg 0.14mg 0%
Sodium 2mg 4mg 0%
Vitamin B2 0.055mg 0.054mg 0%
Saturated fat 0.195g 0.143g 0%
Monounsaturated fat 0.155g 0.032g 0%
Polyunsaturated fat 0.094g 0.069g 0%
Tryptophan 0.034mg 0.015mg 0%
Threonine 0.086mg 0.034mg 0%
Isoleucine 0.069mg 0.036mg 0%
Leucine 0.103mg 0.059mg 0%
Lysine 0.069mg 0.06mg 0%
Methionine 0.034mg 0.017mg 0%
Phenylalanine 0.052mg 0.044mg 0%
Valine 0.086mg 0.046mg 0%
Histidine 0.034mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +32.3%
Contains more FatsFats +73%
Contains more WaterWater +12.5%
Contains more CarbsCarbs +37.2%
Contains more OtherOther +24.7%

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 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +384.4%
Contains more Poly. FatPolyunsaturated fat +36.2%
Contains less Sat. FatSaturated fat -26.7%

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 raw - 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.