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  6. Jackfruit vs. Cranberry

Jackfruit vs. Cranberry — In-Depth Nutrition Comparison

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Important differences between Jackfruit and Cranberry

  • Jackfruit has more Vitamin B6, Potassium, Vitamin B1, Folate, Magnesium, and Vitamin B3, however, Cranberry has more Manganese, Fiber, and Vitamin E .
  • Jackfruit's daily need coverage for Vitamin B6 is 21% more.
  • Jackfruit has 24 times more Folate than Cranberry. Jackfruit has 24µg of Folate, while Cranberry has 1µg.
  • Cranberry is lower in Sugar.

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

Infographic

Jackfruit vs Cranberry 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
6
:
2
Cranberry
Cranberry
Contains more Calcium +200%
Contains more Magnesium +383.3%
Contains more Phosphorus +90.9%
Contains more Potassium +460%
Contains more Zinc +44.4%
Contains more Copper +35.7%
Contains more Manganese +520.9%
Equal in Iron - 0.23
Equal in Sodium - 2
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +200%
Contains more Magnesium +383.3%
Contains more Phosphorus +90.9%
Contains more Potassium +460%
Contains more Zinc +44.4%
Contains more Copper +35.7%
Contains more Manganese +520.9%
Equal in Iron - 0.23
Equal in Sodium - 2

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
6
:
5
Cranberry
Cranberry
Contains more Vitamin A +74.6%
Contains more Vitamin B1 +775%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +810.9%
Contains more Vitamin B6 +477.2%
Contains more Folate +2300%
Contains more Vitamin E +288.2%
Contains more Vitamin B5 +25.5%
Equal in Vitamin C - 14
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%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin A +74.6%
Contains more Vitamin B1 +775%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +810.9%
Contains more Vitamin B6 +477.2%
Contains more Folate +2300%
Contains more Vitamin E +288.2%
Contains more Vitamin B5 +25.5%
Equal in Vitamin C - 14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jackfruit
Jackfruit
4
:
1
Cranberry
Cranberry
Contains more Protein +273.9%
Contains more Fats +392.3%
Contains more Carbs +94.2%
Contains more Other +675%
Contains more Water +18.9%
Jackfruit
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +273.9%
Contains more Fats +392.3%
Contains more Carbs +94.2%
Contains more Other +675%
Contains more Water +18.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jackfruit
Jackfruit
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +761.1%
Contains more Polyunsaturated fat +70.9%
Contains less Saturated Fat -95.9%
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +761.1%
Contains more Polyunsaturated fat +70.9%
Contains less Saturated Fat -95.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Jackfruit
Jackfruit
4
:
0
Cranberry
Cranberry
Contains more Starch +∞%
Contains more Sucrose +162.5%
Contains more Glucose +175.6%
Contains more Fructose +1271.6%
Jackfruit
7% 2% 46% 45%
Starch: 1.47 g
Sucrose: 0.42 g
Glucose: 9.48 g
Fructose: 9.19 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cranberry
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +162.5%
Contains more Glucose +175.6%
Contains more Fructose +1271.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jackfruit Cranberry
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Cranberry Opinion
Net carbs 21.75g 8.37g Jackfruit
Protein 1.72g 0.46g Jackfruit
Fats 0.64g 0.13g Jackfruit
Carbs 23.25g 11.97g Jackfruit
Calories 95kcal 46kcal Jackfruit
Starch 1.47g 0g Jackfruit
Fructose 9.19g 0.67g Jackfruit
Sugar 19.08g 4.27g Cranberry
Fiber 1.5g 3.6g Cranberry
Calcium 24mg 8mg Jackfruit
Iron 0.23mg 0.23mg
Magnesium 29mg 6mg Jackfruit
Phosphorus 21mg 11mg Jackfruit
Potassium 448mg 80mg Jackfruit
Sodium 2mg 2mg
Zinc 0.13mg 0.09mg Jackfruit
Copper 0.076mg 0.056mg Jackfruit
Manganese 0.043mg 0.267mg Cranberry
Selenium 0.1µg Cranberry
Vitamin A 110IU 63IU Jackfruit
Vitamin A RAE 5µg 3µg Jackfruit
Vitamin E 0.34mg 1.32mg Cranberry
Vitamin C 13.7mg 14mg Cranberry
Vitamin B1 0.105mg 0.012mg Jackfruit
Vitamin B2 0.055mg 0.02mg Jackfruit
Vitamin B3 0.92mg 0.101mg Jackfruit
Vitamin B5 0.235mg 0.295mg Cranberry
Vitamin B6 0.329mg 0.057mg Jackfruit
Folate 24µg 1µg Jackfruit
Vitamin K 5µg Cranberry
Tryptophan 0.034mg 0.003mg Jackfruit
Threonine 0.086mg 0.028mg Jackfruit
Isoleucine 0.069mg 0.033mg Jackfruit
Leucine 0.103mg 0.053mg Jackfruit
Lysine 0.069mg 0.039mg Jackfruit
Methionine 0.034mg 0.003mg Jackfruit
Phenylalanine 0.052mg 0.036mg Jackfruit
Valine 0.086mg 0.045mg Jackfruit
Histidine 0.034mg 0.018mg Jackfruit
Saturated Fat 0.195g 0.008g Cranberry
Monounsaturated Fat 0.155g 0.018g Jackfruit
Polyunsaturated fat 0.094g 0.055g 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 Cranberry
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
11%
Cranberry
Minerals Daily Need Coverage Score
12%
Jackfruit
8%
Cranberry

Comparison summary

Which food is richer in minerals?
Jackfruit
Jackfruit is relatively richer in minerals
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 14.81g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.187g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 30)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.