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Cheese vs. Jackfruit — In-Depth Nutrition Comparison

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Summary of differences between cheese and jackfruit

  • Cheese has more calcium, phosphorus, vitamin B12, zinc, vitamin B2, and vitamin A; however, jackfruit is higher in vitamin B6.
  • Cheese covers your daily need for saturated fat, 93% more than jackfruit.
  • Jackfruit has less cholesterol.
  • The glycemic index of jackfruit is higher.

These are the specific foods used in this comparison Cheese, cheddar and Jackfruit, raw.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 CalciumCalcium +2858.3%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +2066.7%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +489.5%
Contains more IronIron +64.3%
Contains more CopperCopper +153.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +59.3%
~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.
Cheese
Cheese
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 46% 0% 1.7% 6.8% 26% 13% 17% 14% 76% 0% 0% 18%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin EVitamin E +108.8%
Contains more Vitamin B2Vitamin B2 +678.2%
Contains more Vitamin B5Vitamin B5 +74.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +262.1%
Contains more Vitamin B3Vitamin B3 +1459.3%
Contains more Vitamin B6Vitamin B6 +398.5%

All nutrients comparison - raw data values

Nutrient Cheese Jackfruit DV% diff.
Saturated fat 18.867g 0.195g 85%
Calcium 710mg 24mg 69%
Phosphorus 455mg 21mg 62%
Selenium 28.5µg 52%
Fats 33.31g 0.64g 50%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.72g 42%
Vitamin A 330µg 5µg 36%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.13mg 32%
Vitamin B2 0.428mg 0.055mg 29%
Sodium 653mg 2mg 28%
Monounsaturated fat 9.246g 0.155g 23%
Vitamin B6 0.066mg 0.329mg 20%
Calories 404kcal 95kcal 15%
Vitamin C 0mg 13.7mg 15%
Potassium 76mg 448mg 11%
Fructose 0g 9.19g 11%
Polyunsaturated fat 1.421g 0.094g 9%
Carbs 3.09g 23.25g 7%
Fiber 0g 1.5g 6%
Vitamin B1 0.029mg 0.105mg 6%
Copper 0.03mg 0.076mg 5%
Vitamin B3 0.059mg 0.92mg 5%
Vitamin B5 0.41mg 0.235mg 4%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Vitamin E 0.71mg 0.34mg 2%
Vitamin K 2.4µg 2%
Iron 0.14mg 0.23mg 1%
Starch 1.47g 1%
Manganese 0.027mg 0.043mg 1%
Folate 27µg 24µg 1%
Protein per 100 calories 5.7g 1.8g N/A
Calories per 10 g protein 177kcal 552kcal N/A
Weight per 100 calories 25g 105g N/A
Unsaturated / Saturated Fat ratio 0.57 1.3 N/A
Net carbs 3.09g 21.75g N/A
Magnesium 27mg 29mg 0%
Sugar 0.48g 19.08g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.034mg 0%
Threonine 1.044mg 0.086mg 0%
Isoleucine 1.206mg 0.069mg 0%
Leucine 1.939mg 0.103mg 0%
Lysine 1.025mg 0.069mg 0%
Methionine 0.547mg 0.034mg 0%
Phenylalanine 1.074mg 0.052mg 0%
Valine 1.404mg 0.086mg 0%
Histidine 0.547mg 0.034mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.079g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +1229.7%
Contains more FatsFats +5104.7%
Contains more OtherOther +298.9%
Contains more CarbsCarbs +652.4%
Contains more WaterWater +98.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +5865.2%
Contains more Poly. FatPolyunsaturated fat +1411.7%
Contains less Sat. FatSaturated fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +3546.2%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.