Beans vs. Jackfruit — In-Depth Nutrition Comparison

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Summary of differences between beans and jackfruit

Beans have more fiber, copper, phosphorus, and zinc; however, jackfruit is higher in vitamin B6 and vitamin C.
Beans cover your daily need for fiber, 16% more than jackfruit.
Beans have 11 times more zinc than jackfruit. While beans have 1.4mg of zinc, jackfruit has only 0.13mg.
Beans have less sugar.
The glycemic index of jackfruit is higher.

These are the specific foods used in this comparison Beans, baked, canned, no salt added and Jackfruit, raw.

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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.

Beans

Jackfruit

Contains more CalciumCalcium	+108.3%
Contains more IronIron	+26.1%
Contains more CopperCopper	+171.1%
Contains more ZincZinc	+976.9%
Contains more PhosphorusPhosphorus	+395.2%
Contains less SodiumSodium	-50%
Contains more SeleniumSelenium	+∞%

Contains more PotassiumPotassium

+51.4%

~equal in Magnesium ~29mg

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.

Beans

Jackfruit

Contains more Vitamin B1Vitamin B1	+42.9%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+341.9%
Contains more Vitamin EVitamin E	+126.7%
Contains more Vitamin B3Vitamin B3	+114%
Contains more Vitamin B6Vitamin B6	+153.1%

~equal in Vitamin A ~5µg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.055mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	5.5g	1.5g	16%
Vitamin B6	0.13mg	0.329mg	15%
Copper	0.206mg	0.076mg	14%
Vitamin C	3.1mg	13.7mg	12%
Phosphorus	104mg	21mg	12%
Zinc	1.4mg	0.13mg	12%
Fructose		9.19g	11%
Selenium	4.5µg		8%
Protein	4.8g	1.72g	6%
Choline	30.8mg		6%
Vitamin B5		0.235mg	5%
Vitamin B1	0.15mg	0.105mg	4%
Potassium	296mg	448mg	4%
Vitamin B3	0.43mg	0.92mg	3%
Calcium	50mg	24mg	3%
Manganese		0.043mg	2%
Vitamin K	0.8µg		1%
Calories	105kcal	95kcal	1%
Vitamin E	0.15mg	0.34mg	1%
Polyunsaturated fat	0.172g	0.094g	1%
Iron	0.29mg	0.23mg	1%
Magnesium	32mg	29mg	1%
Carbs	20.49g	23.25g	1%
Starch		1.47g	1%
Fats	0.4g	0.64g	0%
Net carbs	14.99g	21.75g	N/A
Sugar	7.78g	19.08g	N/A
Sodium	1mg	2mg	0%
Vitamin A	5µg	5µg	0%
Vitamin B2	0.06mg	0.055mg	0%
Folate	24µg	24µg	0%
Saturated fat	0.103g	0.195g	0%
Monounsaturated fat	0.035g	0.155g	0%
Tryptophan		0.034mg	0%
Threonine		0.086mg	0%
Isoleucine		0.069mg	0%
Leucine		0.103mg	0%
Lysine		0.069mg	0%
Methionine		0.034mg	0%
Phenylalanine		0.052mg	0%
Valine		0.086mg	0%
Histidine		0.034mg	0%
Omega-3 - ALA		0.079g	N/A
Omega-6 - Linoleic acid		0.015g	N/A