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  6. Arborio rice vs. Jackfruit

Arborio rice vs. Jackfruit — In-Depth Nutrition Comparison

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What are the differences between arborio rice and jackfruit?

  • Arborio rice is higher in iron, manganese, and folate, yet jackfruit is higher in vitamin B6, vitamin C, and potassium.
  • Jackfruit's daily need coverage for vitamin B6 is 21% more.
  • Arborio rice has 8 times more manganese than jackfruit. While arborio rice has 0.357mg of manganese, jackfruit has only 0.043mg.

We used Rice, white, short-grain, enriched, cooked and Jackfruit, raw types in this article.

Infographic

Arborio rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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%
Contains more IronIron +534.8%
Contains more ZincZinc +207.7%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +730.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +1623.1%
~equal in Copper ~0.076mg

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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +56.2%
Contains more Vitamin B3Vitamin B3 +62.3%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more FolateFolate +145.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin B6Vitamin B6 +457.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Arborio rice Jackfruit DV% diff.
Vitamin B6 0.059mg 0.329mg 21%
Vitamin C 0mg 13.7mg 15%
Iron 1.46mg 0.23mg 15%
Selenium 7.5µg 14%
Manganese 0.357mg 0.043mg 14%
Potassium 26mg 448mg 12%
Fructose 9.19g 11%
Folate 59µg 24µg 9%
Fiber 1.5g 6%
Vitamin B1 0.164mg 0.105mg 5%
Magnesium 8mg 29mg 5%
Vitamin B3 1.493mg 0.92mg 4%
Vitamin B5 0.397mg 0.235mg 3%
Vitamin B2 0.016mg 0.055mg 3%
Vitamin E 0.34mg 2%
Calories 130kcal 95kcal 2%
Phosphorus 33mg 21mg 2%
Zinc 0.4mg 0.13mg 2%
Calcium 1mg 24mg 2%
Carbs 28.73g 23.25g 2%
Fats 0.19g 0.64g 1%
Starch 1.47g 1%
Protein 2.36g 1.72g 1%
Saturated fat 0.051g 0.195g 1%
Vitamin A 0µg 5µg 1%
Net carbs 28.73g 21.75g N/A
Sugar 19.08g N/A
Copper 0.072mg 0.076mg 0%
Sodium 0mg 2mg 0%
Monounsaturated fat 0.058g 0.155g 0%
Polyunsaturated fat 0.05g 0.094g 0%
Tryptophan 0.027mg 0.034mg 0%
Threonine 0.084mg 0.086mg 0%
Isoleucine 0.102mg 0.069mg 0%
Leucine 0.195mg 0.103mg 0%
Lysine 0.085mg 0.069mg 0%
Methionine 0.056mg 0.034mg 0%
Phenylalanine 0.126mg 0.052mg 0%
Valine 0.144mg 0.086mg 0%
Histidine 0.056mg 0.034mg 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% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
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 ProteinProtein +37.2%
Contains more CarbsCarbs +23.6%
Contains more FatsFats +236.8%
Contains more OtherOther +389.5%
~equal in Water ~73.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +167.2%
Contains more Poly. FatPolyunsaturated fat +88%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.