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  6. Prunes vs. Jackfruit

Prunes vs. Jackfruit — In-Depth Nutrition Comparison

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A recap on differences between Prunes and Jackfruit

  • Prunes has more Copper, Fiber, Manganese, Vitamin B2, Iron, Potassium, Phosphorus, and Vitamin B3, however, Jackfruit is higher in Vitamin C, and Vitamin B6.
  • Prunes covers your daily Copper needs 23% more than Jackfruit.
  • Jackfruit contains 7 times less Manganese than Prunes. Prunes contains 0.299mg of Manganese, while Jackfruit contains 0.043mg.

Food varieties used in this article are Plums, dried (prunes), uncooked and Jackfruit, raw.

Infographic

Prunes 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.
Prunes
Prunes
9
:
0
Jackfruit
Jackfruit
Contains more Calcium +79.2%
Contains more Iron +304.3%
Contains more Magnesium +41.4%
Contains more Phosphorus +228.6%
Contains more Potassium +63.4%
Contains more Zinc +238.5%
Contains more Copper +269.7%
Contains more Manganese +595.3%
Equal in Sodium - 2
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains more Calcium +79.2%
Contains more Iron +304.3%
Contains more Magnesium +41.4%
Contains more Phosphorus +228.6%
Contains more Potassium +63.4%
Contains more Zinc +238.5%
Contains more Copper +269.7%
Contains more Manganese +595.3%
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.
Prunes
Prunes
7
:
4
Jackfruit
Jackfruit
Contains more Vitamin A +610%
Contains more Vitamin E +26.5%
Contains more Vitamin B2 +238.2%
Contains more Vitamin B3 +104.6%
Contains more Vitamin B5 +79.6%
Contains more Vitamin C +2183.3%
Contains more Vitamin B1 +105.9%
Contains more Vitamin B6 +60.5%
Contains more Folate +500%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 A +610%
Contains more Vitamin E +26.5%
Contains more Vitamin B2 +238.2%
Contains more Vitamin B3 +104.6%
Contains more Vitamin B5 +79.6%
Contains more Vitamin C +2183.3%
Contains more Vitamin B1 +105.9%
Contains more Vitamin B6 +60.5%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
:
2
Jackfruit
Jackfruit
Contains more Protein +26.7%
Contains more Carbs +174.8%
Contains more Other +183.9%
Contains more Fats +68.4%
Contains more Water +137.6%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 Protein +26.7%
Contains more Carbs +174.8%
Contains more Other +183.9%
Contains more Fats +68.4%
Contains more Water +137.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Jackfruit
Jackfruit
Contains less Saturated Fat -54.9%
Contains more Monounsaturated Fat +192.5%
Contains more Polyunsaturated fat +51.6%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains less Saturated Fat -54.9%
Contains more Monounsaturated Fat +192.5%
Contains more Polyunsaturated fat +51.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Jackfruit
Jackfruit
Contains more Starch +247.6%
Contains more Glucose +168.6%
Contains more Fructose +35.5%
Contains more Maltose +∞%
Contains more Sucrose +180%
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
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
Contains more Starch +247.6%
Contains more Glucose +168.6%
Contains more Fructose +35.5%
Contains more Maltose +∞%
Contains more Sucrose +180%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Jackfruit Opinion
Net carbs 56.78g 21.75g Prunes
Protein 2.18g 1.72g Prunes
Fats 0.38g 0.64g Jackfruit
Carbs 63.88g 23.25g Prunes
Calories 240kcal 95kcal Prunes
Starch 5.11g 1.47g Prunes
Fructose 12.45g 9.19g Prunes
Sugar 38.13g 19.08g Jackfruit
Fiber 7.1g 1.5g Prunes
Calcium 43mg 24mg Prunes
Iron 0.93mg 0.23mg Prunes
Magnesium 41mg 29mg Prunes
Phosphorus 69mg 21mg Prunes
Potassium 732mg 448mg Prunes
Sodium 2mg 2mg
Zinc 0.44mg 0.13mg Prunes
Copper 0.281mg 0.076mg Prunes
Manganese 0.299mg 0.043mg Prunes
Selenium 0.3µg Prunes
Vitamin A 781IU 110IU Prunes
Vitamin A RAE 39µg 5µg Prunes
Vitamin E 0.43mg 0.34mg Prunes
Vitamin C 0.6mg 13.7mg Jackfruit
Vitamin B1 0.051mg 0.105mg Jackfruit
Vitamin B2 0.186mg 0.055mg Prunes
Vitamin B3 1.882mg 0.92mg Prunes
Vitamin B5 0.422mg 0.235mg Prunes
Vitamin B6 0.205mg 0.329mg Jackfruit
Folate 4µg 24µg Jackfruit
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg 0.034mg Jackfruit
Threonine 0.049mg 0.086mg Jackfruit
Isoleucine 0.041mg 0.069mg Jackfruit
Leucine 0.066mg 0.103mg Jackfruit
Lysine 0.05mg 0.069mg Jackfruit
Methionine 0.016mg 0.034mg Jackfruit
Phenylalanine 0.052mg 0.052mg
Valine 0.056mg 0.086mg Jackfruit
Histidine 0.027mg 0.034mg Jackfruit
Saturated Fat 0.088g 0.195g Prunes
Monounsaturated Fat 0.053g 0.155g Jackfruit
Polyunsaturated fat 0.062g 0.094g 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
Prunes 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
31%
Prunes
19%
Jackfruit
Minerals Daily Need Coverage Score
32%
Prunes
12%
Jackfruit

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.107g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Jackfruit
Jackfruit is lower in Sugar (difference - 19.05g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.5)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.