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Coconut oil vs. Jackfruit — In-Depth Nutrition Comparison

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Differences between coconut oil and jackfruit

  • Coconut oil contains less vitamin B6, vitamin C, potassium, vitamin B1, copper, magnesium, folate, fiber, and vitamin B3 than jackfruit.
  • Coconut oil's daily need coverage for saturated fat is 411% higher.
  • The amount of saturated fat in jackfruit is lower.
  • Coconut oil has a lower glycemic index. The glycemic index of coconut oil is 0, while the glycemic index of jackfruit is 75.

The food types used in this comparison are Oil, coconut and Jackfruit, raw.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +∞%
Contains more IronIron +360%
Contains more CopperCopper +∞%
Contains more ZincZinc +550%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

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% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +209.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 FatsFats +15378.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +244766.7%
~equal in Other ~0.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +3985.2%
Contains more Poly. FatPolyunsaturated fat +1710.6%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut oil Jackfruit DV% diff.
Saturated fat 82.475g 0.195g 374%
Fats 99.06g 0.64g 151%
Calories 892kcal 95kcal 40%
Vitamin B6 0mg 0.329mg 25%
Vitamin C 0mg 13.7mg 15%
Monounsaturated fat 6.332g 0.155g 15%
Potassium 0mg 448mg 13%
Fructose 9.19g 11%
Polyunsaturated fat 1.702g 0.094g 11%
Vitamin B1 0mg 0.105mg 9%
Carbs 0g 23.25g 8%
Copper 0mg 0.076mg 8%
Magnesium 0mg 29mg 7%
Folate 0µg 24µg 6%
Vitamin B3 0mg 0.92mg 6%
Fiber 0g 1.5g 6%
Vitamin B5 0mg 0.235mg 5%
Vitamin B2 0mg 0.055mg 4%
Phosphorus 0mg 21mg 3%
Protein 0g 1.72g 3%
Iron 0.05mg 0.23mg 2%
Vitamin E 0.11mg 0.34mg 2%
Manganese 0mg 0.043mg 2%
Calcium 1mg 24mg 2%
Vitamin A 0µg 5µg 1%
Starch 1.47g 1%
Zinc 0.02mg 0.13mg 1%
Vitamin K 0.6µg 1%
Net carbs 0g 21.75g N/A
Sugar 0g 19.08g N/A
Sodium 0mg 2mg 0%
Trans fat 0.028g 0g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.034mg 0%
Threonine 0mg 0.086mg 0%
Isoleucine 0mg 0.069mg 0%
Leucine 0mg 0.103mg 0%
Lysine 0mg 0.069mg 0%
Methionine 0mg 0.034mg 0%
Phenylalanine 0mg 0.052mg 0%
Valine 0mg 0.086mg 0%
Histidine 0mg 0.034mg 0%
Omega-3 - ALA 0.019g 0.079g N/A
Omega-6 - Linoleic acid 1.676g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil 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
0%
Coconut oil
17%
Jackfruit
Minerals Daily Need Coverage Score
0%
Coconut oil
12%
Jackfruit

Comparison summary

Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 82.28g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.7)
Which food is richer in minerals?
Jackfruit
Jackfruit is relatively richer in minerals
Which food is richer in vitamins?
Jackfruit
Jackfruit is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 19.08g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 75)
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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.