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Coconut milk vs. Jackfruit — In-Depth Nutrition Comparison

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Differences between coconut milk and jackfruit

  • Coconut milk has more manganese, copper, iron, and phosphorus, while jackfruit has more vitamin B6, vitamin C, vitamin B1, and potassium.
  • Coconut milk's daily need coverage for saturated fat is 105% higher.
  • Jackfruit contains 21 times less manganese than coconut milk. Coconut milk contains 0.916mg of manganese, while jackfruit contains 0.043mg.
  • The amount of saturated fat in jackfruit is lower.
  • Jackfruit has a lower glycemic index. The glycemic index of jackfruit is 75, while the glycemic index of coconut milk is 97.

The food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Jackfruit, raw.

Infographic

Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
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 +27.6%
Contains more IronIron +613%
Contains more CopperCopper +250%
Contains more ZincZinc +415.4%
Contains more PhosphorusPhosphorus +376.2%
Contains more ManganeseManganese +2030.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +70.3%
Contains less SodiumSodium -86.7%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +389.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +126.7%
Contains more Vitamin B1Vitamin B1 +303.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +21.1%
Contains more Vitamin B5Vitamin B5 +28.4%
Contains more Vitamin B6Vitamin B6 +897%
Contains more FolateFolate +50%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 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 +33.1%
Contains more FatsFats +3625%
Contains more CarbsCarbs +319.7%
Contains more OtherOther +31%
~equal in Water ~73.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 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 +554.2%
Contains more Poly. FatPolyunsaturated fat +177.7%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut milk Jackfruit DV% diff.
Saturated fat 21.14g 0.195g 95%
Manganese 0.916mg 0.043mg 38%
Fats 23.84g 0.64g 36%
Vitamin B6 0.033mg 0.329mg 23%
Copper 0.266mg 0.076mg 21%
Iron 1.64mg 0.23mg 18%
Vitamin C 2.8mg 13.7mg 12%
Phosphorus 100mg 21mg 11%
Fructose 9.19g 11%
Selenium 6.2µg 11%
Calories 230kcal 95kcal 7%
Vitamin B1 0.026mg 0.105mg 7%
Carbs 5.54g 23.25g 6%
Potassium 263mg 448mg 5%
Zinc 0.67mg 0.13mg 5%
Vitamin B2 0mg 0.055mg 4%
Fiber 2.2g 1.5g 3%
Monounsaturated fat 1.014g 0.155g 2%
Magnesium 37mg 29mg 2%
Choline 8.5mg 2%
Folate 16µg 24µg 2%
Calcium 16mg 24mg 1%
Polyunsaturated fat 0.261g 0.094g 1%
Vitamin A 0µg 5µg 1%
Sodium 15mg 2mg 1%
Vitamin B5 0.183mg 0.235mg 1%
Vitamin B3 0.76mg 0.92mg 1%
Protein 2.29g 1.72g 1%
Starch 1.47g 1%
Vitamin E 0.15mg 0.34mg 1%
Net carbs 3.34g 21.75g N/A
Sugar 3.34g 19.08g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.034mg 0%
Threonine 0.083mg 0.086mg 0%
Isoleucine 0.09mg 0.069mg 0%
Leucine 0.17mg 0.103mg 0%
Lysine 0.101mg 0.069mg 0%
Methionine 0.043mg 0.034mg 0%
Phenylalanine 0.116mg 0.052mg 0%
Valine 0.139mg 0.086mg 0%
Histidine 0.053mg 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Jackfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Coconut milk
17%
Jackfruit
Minerals Daily Need Coverage Score
42%
Coconut milk
12%
Jackfruit

Comparison summary

Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 20.945g)
Which food is lower in glycemic index?
Jackfruit
Jackfruit is lower in glycemic index (difference - 22)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $3.5)
Which food is richer in vitamins?
Jackfruit
Jackfruit is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 15.74g)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.