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  6. Wheat Bread vs. Jackfruit

Wheat Bread vs. Jackfruit — In-Depth Nutrition Comparison

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How are wheat Bread and jackfruit different?

  • Wheat Bread is higher in manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, folate, and calcium; however, jackfruit is richer in vitamin C.
  • Daily need coverage for manganese for wheat Bread is 58% higher.
  • Wheat Bread contains 301 times more sodium than jackfruit. While wheat Bread contains 601mg of sodium, jackfruit contains only 2mg.
  • Wheat Bread has a lower glycemic index (60) than jackfruit (75).

Bread, wheat, toasted and Jackfruit, raw are the varieties used in this article.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 MagnesiumMagnesium +103.4%
Contains more CalciumCalcium +587.5%
Contains more IronIron +1678.3%
Contains more CopperCopper +160.5%
Contains more ZincZinc +1030.8%
Contains more PhosphorusPhosphorus +795.2%
Contains more ManganeseManganese +3102.3%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +100.9%
Contains less SodiumSodium -99.7%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 +318.1%
Contains more Vitamin B2Vitamin B2 +594.5%
Contains more Vitamin B3Vitamin B3 +579.3%
Contains more Vitamin B5Vitamin B5 +94%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +258.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +6750%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B6Vitamin B6 +115%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Jackfruit DV% diff.
Selenium 33.4µg 61%
Manganese 1.377mg 0.043mg 58%
Iron 4.09mg 0.23mg 48%
Vitamin B3 6.25mg 0.92mg 33%
Vitamin B1 0.439mg 0.105mg 28%
Sodium 601mg 2mg 26%
Vitamin B2 0.382mg 0.055mg 25%
Phosphorus 188mg 21mg 24%
Protein 12.96g 1.72g 22%
Folate 86µg 24µg 16%
Vitamin C 0.2mg 13.7mg 15%
Vitamin B6 0.153mg 0.329mg 14%
Calcium 165mg 24mg 14%
Copper 0.198mg 0.076mg 14%
Fiber 4.7g 1.5g 13%
Zinc 1.47mg 0.13mg 12%
Polyunsaturated fat 1.72g 0.094g 11%
Fructose 9.19g 11%
Calories 313kcal 95kcal 11%
Carbs 55.77g 23.25g 11%
Magnesium 59mg 29mg 7%
Potassium 223mg 448mg 7%
Fats 4.27g 0.64g 6%
Vitamin K 5.7µg 5%
Vitamin B5 0.456mg 0.235mg 4%
Choline 22.1mg 4%
Saturated fat 0.989g 0.195g 4%
Monounsaturated fat 1.019g 0.155g 2%
Vitamin E 0.24mg 0.34mg 1%
Vitamin A 0µg 5µg 1%
Starch 1.47g 1%
Net carbs 51.07g 21.75g N/A
Sugar 6.42g 19.08g N/A
Tryptophan 0.092mg 0.034mg 0%
Threonine 0.299mg 0.086mg 0%
Isoleucine 0.258mg 0.069mg 0%
Leucine 0.461mg 0.103mg 0%
Lysine 0.215mg 0.069mg 0%
Methionine 0.105mg 0.034mg 0%
Phenylalanine 0.315mg 0.052mg 0%
Valine 0.31mg 0.086mg 0%
Histidine 0.15mg 0.034mg 0%
Omega-3 - ALA 0.161g 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +653.5%
Contains more FatsFats +567.2%
Contains more CarbsCarbs +139.9%
Contains more OtherOther +197.8%
Contains more WaterWater +203.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 more Mono. FatMonounsaturated fat +557.4%
Contains more Poly. FatPolyunsaturated fat +1729.8%
Contains less Sat. FatSaturated fat -80.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.