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  6. Chinese broccoli vs. Jackfruit

Chinese broccoli vs. Jackfruit — In-Depth Nutrition Comparison

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Summary of differences between Chinese broccoli and Jackfruit

  • Chinese broccoli has more Folate, Vitamin C, Manganese, Vitamin A RAE, Calcium, and Vitamin B2, however, Jackfruit is higher in Vitamin B6, and Potassium.
  • Jackfruit covers your daily need of Vitamin B6 20% more than Chinese broccoli.
  • Chinese broccoli has 16 times more Vitamin A RAE than Jackfruit. While Chinese broccoli has 82µg of Vitamin A RAE, Jackfruit has only 5µg.

These are the specific foods used in this comparison Broccoli, chinese, cooked and Jackfruit, raw.

Infographic

Chinese broccoli 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.
Chinese broccoli
Chinese broccoli
6
:
4
Jackfruit
Jackfruit
Contains more Calcium +316.7%
Contains more Iron +143.5%
Contains more Phosphorus +95.2%
Contains more Zinc +200%
Contains more Manganese +514%
Contains more Magnesium +61.1%
Contains more Potassium +71.6%
Contains less Sodium -71.4%
Contains more Copper +24.6%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains more Calcium +316.7%
Contains more Iron +143.5%
Contains more Phosphorus +95.2%
Contains more Zinc +200%
Contains more Manganese +514%
Contains more Magnesium +61.1%
Contains more Potassium +71.6%
Contains less Sodium -71.4%
Contains more Copper +24.6%

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.
Chinese broccoli
Chinese broccoli
7
:
4
Jackfruit
Jackfruit
Contains more Vitamin A +1389.1%
Contains more Vitamin E +41.2%
Contains more Vitamin C +105.8%
Contains more Vitamin B2 +165.5%
Contains more Folate +312.5%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B3 +110.5%
Contains more Vitamin B5 +47.8%
Contains more Vitamin B6 +370%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Jackfruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Contains more Vitamin A +1389.1%
Contains more Vitamin E +41.2%
Contains more Vitamin C +105.8%
Contains more Vitamin B2 +165.5%
Contains more Folate +312.5%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B3 +110.5%
Contains more Vitamin B5 +47.8%
Contains more Vitamin B6 +370%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
2
:
3
Jackfruit
Jackfruit
Contains more Fats +12.5%
Contains more Water +27.3%
Contains more Protein +50.9%
Contains more Carbs +510.2%
Contains more Other +17.7%
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Jackfruit
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 Fats +12.5%
Contains more Water +27.3%
Contains more Protein +50.9%
Contains more Carbs +510.2%
Contains more Other +17.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
2
:
1
Jackfruit
Jackfruit
Contains less Saturated Fat -43.6%
Contains more Polyunsaturated fat +251.1%
Contains more Monounsaturated Fat +210%
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains less Saturated Fat -43.6%
Contains more Polyunsaturated fat +251.1%
Contains more Monounsaturated Fat +210%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese broccoli Jackfruit
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Jackfruit Opinion
Net carbs 1.31g 21.75g Jackfruit
Protein 1.14g 1.72g Jackfruit
Fats 0.72g 0.64g Chinese broccoli
Carbs 3.81g 23.25g Jackfruit
Calories 22kcal 95kcal Jackfruit
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 0.84g 19.08g Chinese broccoli
Fiber 2.5g 1.5g Chinese broccoli
Calcium 100mg 24mg Chinese broccoli
Iron 0.56mg 0.23mg Chinese broccoli
Magnesium 18mg 29mg Jackfruit
Phosphorus 41mg 21mg Chinese broccoli
Potassium 261mg 448mg Jackfruit
Sodium 7mg 2mg Jackfruit
Zinc 0.39mg 0.13mg Chinese broccoli
Copper 0.061mg 0.076mg Jackfruit
Manganese 0.264mg 0.043mg Chinese broccoli
Selenium 1.3µg Chinese broccoli
Vitamin A 1638IU 110IU Chinese broccoli
Vitamin A RAE 82µg 5µg Chinese broccoli
Vitamin E 0.48mg 0.34mg Chinese broccoli
Vitamin C 28.2mg 13.7mg Chinese broccoli
Vitamin B1 0.095mg 0.105mg Jackfruit
Vitamin B2 0.146mg 0.055mg Chinese broccoli
Vitamin B3 0.437mg 0.92mg Jackfruit
Vitamin B5 0.159mg 0.235mg Jackfruit
Vitamin B6 0.07mg 0.329mg Jackfruit
Folate 99µg 24µg Chinese broccoli
Vitamin K 84.8µg Chinese broccoli
Tryptophan 0.034mg Jackfruit
Threonine 0.086mg Jackfruit
Isoleucine 0.069mg Jackfruit
Leucine 0.103mg Jackfruit
Lysine 0.069mg Jackfruit
Methionine 0.034mg Jackfruit
Phenylalanine 0.052mg Jackfruit
Valine 0.086mg Jackfruit
Histidine 0.034mg Jackfruit
Saturated Fat 0.11g 0.195g Chinese broccoli
Monounsaturated Fat 0.05g 0.155g Jackfruit
Polyunsaturated fat 0.33g 0.094g Chinese broccoli
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Jackfruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Chinese broccoli
19%
Jackfruit
Minerals Daily Need Coverage Score
18%
Chinese broccoli
12%
Jackfruit

Comparison summary

Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 18.24g)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.085g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 43)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.5)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.