Jackfruit vs. Plantain — In-Depth Nutrition Comparison

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Important differences between jackfruit and plantains

Plantains have less vitamin B6.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Jackfruit

Plantain

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%
Contains more SeleniumSelenium	+∞%

~equal in Potassium ~465mg

~equal in Zinc ~0.13mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Jackfruit

Plantain

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%
Contains more Vitamin KVitamin K	+∞%

~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			DV% diff.
Fructose	9.19g		11%
Vitamin B6	0.329mg	0.24mg	7%
Vitamin B1	0.105mg	0.046mg	5%
Omega-3 (ALA)	0.079g		5%
Iron	0.23mg	0.58mg	4%
Vitamin A	5µg	45µg	4%
Vitamin C	13.7mg	10.9mg	3%
Carbs	23.25g	31.15g	3%
Fiber	1.5g	2.3g	3%
Selenium		1.4µg	3%
Protein	1.72g	0.79g	2%
Calcium	24mg	2mg	2%
Manganese	0.043mg		2%
Choline		12.7mg	2%
Calories	95kcal	116kcal	1%
Fats	0.64g	0.18g	1%
Magnesium	29mg	32mg	1%
Potassium	448mg	465mg	1%
Copper	0.076mg	0.066mg	1%
Starch	1.47g		1%
Phosphorus	21mg	28mg	1%
Vitamin E	0.34mg	0.13mg	1%
Vitamin B3	0.92mg	0.756mg	1%
Vitamin K		0.7µg	1%
Folate	24µg	26µg	1%
Saturated fat	0.195g	0.069g	1%
Protein per 100 calories	1.8g	0.68g	N/A
Calories per 10 g protein	552kcal	1468kcal	N/A
Weight per 100 calories	105g	86g	N/A
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-6 (Linoleic acid)	0.015g		0%