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  6. Chard raw vs. Jackfruit

Chard raw vs. Jackfruit — In-Depth Nutrition Comparison

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Differences between chard raw and jackfruit

  • Chard raw has more vitamin A, iron, vitamin C, manganese, magnesium, copper, and vitamin E, while jackfruit has more vitamin B6 and vitamin B1.
  • Chard raw's daily need coverage for vitamin A is 120% higher.
  • Jackfruit contains 107 times less sodium than chard raw. Chard raw contains 213mg of sodium, while jackfruit contains 2mg.
  • Chard raw has a lower glycemic index. The glycemic index of chard raw is 32, while the glycemic index of jackfruit is 75.

The food types used in this comparison are Chard, swiss, raw and Jackfruit, raw.

Infographic

Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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 +179.3%
Contains more CalciumCalcium +112.5%
Contains more IronIron +682.6%
Contains more CopperCopper +135.5%
Contains more ZincZinc +176.9%
Contains more PhosphorusPhosphorus +119%
Contains more ManganeseManganese +751.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +18.2%
Contains less SodiumSodium -99.1%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 CVitamin C +119%
Contains more Vitamin AVitamin A +6020%
Contains more Vitamin EVitamin E +455.9%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +162.5%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more Vitamin B6Vitamin B6 +232.3%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Jackfruit DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 5µg 33%
Iron 1.8mg 0.23mg 20%
Vitamin C 30mg 13.7mg 18%
Vitamin B6 0.099mg 0.329mg 18%
Manganese 0.366mg 0.043mg 14%
Magnesium 81mg 29mg 12%
Fructose 9.19g 11%
Copper 0.179mg 0.076mg 11%
Vitamin E 1.89mg 0.34mg 10%
Sodium 213mg 2mg 9%
Carbs 3.74g 23.25g 7%
Vitamin B1 0.04mg 0.105mg 5%
Phosphorus 46mg 21mg 4%
Calories 19kcal 95kcal 4%
Choline 18mg 3%
Folate 14µg 24µg 3%
Vitamin B3 0.4mg 0.92mg 3%
Vitamin B2 0.09mg 0.055mg 3%
Calcium 51mg 24mg 3%
Zinc 0.36mg 0.13mg 2%
Potassium 379mg 448mg 2%
Selenium 0.9µg 2%
Starch 1.47g 1%
Fats 0.2g 0.64g 1%
Vitamin B5 0.172mg 0.235mg 1%
Saturated fat 0.03g 0.195g 1%
Protein 1.8g 1.72g 0%
Net carbs 2.14g 21.75g N/A
Sugar 1.1g 19.08g N/A
Fiber 1.6g 1.5g 0%
Monounsaturated fat 0.04g 0.155g 0%
Polyunsaturated fat 0.07g 0.094g 0%
Tryptophan 0.017mg 0.034mg 0%
Threonine 0.083mg 0.086mg 0%
Isoleucine 0.147mg 0.069mg 0%
Leucine 0.13mg 0.103mg 0%
Lysine 0.099mg 0.069mg 0%
Methionine 0.019mg 0.034mg 0%
Phenylalanine 0.11mg 0.052mg 0%
Valine 0.11mg 0.086mg 0%
Histidine 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 WaterWater +26.1%
Contains more OtherOther +72%
Contains more FatsFats +220%
Contains more CarbsCarbs +521.7%
~equal in Protein ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 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 -84.6%
Contains more Mono. FatMonounsaturated fat +287.5%
Contains more Poly. FatPolyunsaturated fat +34.3%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.