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  6. Mulberry vs. Jackfruit

Mulberry vs. Jackfruit — In-Depth Nutrition Comparison

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The main differences between Mulberry and Jackfruit

  • Mulberry has more Vitamin C, and Iron, however, Jackfruit has more Vitamin B6, Potassium, and Vitamin B1.
  • Daily need coverage for Vitamin C from Mulberry is 25% higher.
  • Jackfruit has 8 times less Iron than Mulberry. Mulberry has 1.85mg of Iron, while Jackfruit has 0.23mg.
  • Mulberry is lower in Sugar.

Food types used in this article are Mulberries, raw and Jackfruit, raw.

Infographic

Mulberry vs Jackfruit 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.
Mulberry
Mulberry
4
:
6
Jackfruit
Jackfruit
Contains more Calcium +62.5%
Contains more Iron +704.3%
Contains more Phosphorus +81%
Contains more Magnesium +61.1%
Contains more Potassium +130.9%
Contains less Sodium -80%
Contains more Copper +26.7%
Equal in Zinc - 0.13
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains more Calcium +62.5%
Contains more Iron +704.3%
Contains more Phosphorus +81%
Contains more Magnesium +61.1%
Contains more Potassium +130.9%
Contains less Sodium -80%
Contains more Copper +26.7%
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.
Mulberry
Mulberry
5
:
6
Jackfruit
Jackfruit
Contains more Vitamin E +155.9%
Contains more Vitamin C +165.7%
Contains more Vitamin B2 +83.6%
Contains more Vitamin A +340%
Contains more Vitamin B1 +262.1%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B6 +558%
Contains more Folate +300%
Mulberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
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%
Contains more Vitamin E +155.9%
Contains more Vitamin C +165.7%
Contains more Vitamin B2 +83.6%
Contains more Vitamin A +340%
Contains more Vitamin B1 +262.1%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B6 +558%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mulberry
Mulberry
1
:
4
Jackfruit
Jackfruit
Contains more Water +19.4%
Contains more Protein +19.4%
Contains more Fats +64.1%
Contains more Carbs +137.2%
Contains more Other +34.8%
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Jackfruit
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more Water +19.4%
Contains more Protein +19.4%
Contains more Fats +64.1%
Contains more Carbs +137.2%
Contains more Other +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mulberry
Mulberry
2
:
1
Jackfruit
Jackfruit
Contains less Saturated Fat -86.2%
Contains more Polyunsaturated fat +120.2%
Contains more Monounsaturated Fat +278%
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains less Saturated Fat -86.2%
Contains more Polyunsaturated fat +120.2%
Contains more Monounsaturated Fat +278%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Jackfruit Opinion
Net carbs 8.1g 21.75g Jackfruit
Protein 1.44g 1.72g Jackfruit
Fats 0.39g 0.64g Jackfruit
Carbs 9.8g 23.25g Jackfruit
Calories 43kcal 95kcal Jackfruit
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 8.1g 19.08g Mulberry
Fiber 1.7g 1.5g Mulberry
Calcium 39mg 24mg Mulberry
Iron 1.85mg 0.23mg Mulberry
Magnesium 18mg 29mg Jackfruit
Phosphorus 38mg 21mg Mulberry
Potassium 194mg 448mg Jackfruit
Sodium 10mg 2mg Jackfruit
Zinc 0.12mg 0.13mg Jackfruit
Copper 0.06mg 0.076mg Jackfruit
Manganese 0.043mg Jackfruit
Selenium 0.6µg Mulberry
Vitamin A 25IU 110IU Jackfruit
Vitamin A RAE 1µg 5µg Jackfruit
Vitamin E 0.87mg 0.34mg Mulberry
Vitamin C 36.4mg 13.7mg Mulberry
Vitamin B1 0.029mg 0.105mg Jackfruit
Vitamin B2 0.101mg 0.055mg Mulberry
Vitamin B3 0.62mg 0.92mg Jackfruit
Vitamin B5 0.235mg Jackfruit
Vitamin B6 0.05mg 0.329mg Jackfruit
Folate 6µg 24µg Jackfruit
Vitamin K 7.8µg Mulberry
Tryptophan 0.034mg Jackfruit
Threonine 0.086mg Jackfruit
Isoleucine 0.069mg Jackfruit
Leucine 0.103mg Jackfruit
Lysine 0.069mg Jackfruit
Methionine 0.034mg Jackfruit
Phenylalanine 0.052mg Jackfruit
Valine 0.086mg Jackfruit
Histidine 0.034mg Jackfruit
Saturated Fat 0.027g 0.195g Mulberry
Monounsaturated Fat 0.041g 0.155g Jackfruit
Polyunsaturated fat 0.207g 0.094g Mulberry
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
Mulberry Jackfruit
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
18%
Mulberry
19%
Jackfruit
Minerals Daily Need Coverage Score
16%
Mulberry
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 10.98g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.168g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 50)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.