Coconut vs. Jackfruit — In-Depth Nutrition Comparison
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How are coconut and jackfruit different?
- Coconut is richer in manganese, copper, fiber, iron, phosphorus, and zinc, while jackfruit is higher in vitamin B6 and vitamin C.
- Coconut covers your daily need for saturated fat, 148% more than jackfruit.
- Coconut contains 35 times more manganese than jackfruit. Coconut contains 1.5mg of manganese, while jackfruit contains 0.043mg.
- Jackfruit is lower in saturated fat.
- Jackfruit has a higher glycemic index (75) than coconut (59).
Nuts, coconut meat, raw and Jackfruit, raw types were used in this article.
Infographic
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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.
| Contains more IronIron | +956.5% |
| Contains more CopperCopper | +472.4% |
| Contains more ZincZinc | +746.2% |
| Contains more PhosphorusPhosphorus | +438.1% |
| Contains more ManganeseManganese | +3388.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +71.4% |
| Contains more PotassiumPotassium | +25.8% |
| Contains less SodiumSodium | -90% |
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.
| Contains more Vitamin B5Vitamin B5 | +27.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +315.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +41.7% |
| Contains more Vitamin B1Vitamin B1 | +59.1% |
| Contains more Vitamin B2Vitamin B2 | +175% |
| Contains more Vitamin B3Vitamin B3 | +70.4% |
| Contains more Vitamin B6Vitamin B6 | +509.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +93.6% |
| Contains more FatsFats | +5132.8% |
| Contains more CarbsCarbs | +52.7% |
| Contains more WaterWater | +56.3% |
~equal in
Other
~0.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +819.4% |
| Contains more Poly. FatPolyunsaturated fat | +289.4% |
| Contains less Sat. FatSaturated fat | -99.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 0.195g | 134% |
| Manganese | 1.5mg | 0.043mg | 63% |
| Fats | 33.49g | 0.64g | 51% |
| Copper | 0.435mg | 0.076mg | 40% |
| Fiber | 9g | 1.5g | 30% |
| Iron | 2.43mg | 0.23mg | 28% |
| Vitamin B6 | 0.054mg | 0.329mg | 21% |
| Selenium | 10.1µg | 18% | |
| Calories | 354kcal | 95kcal | 13% |
| Phosphorus | 113mg | 21mg | 13% |
| Vitamin C | 3.3mg | 13.7mg | 12% |
| Fructose | 9.19g | 11% | |
| Zinc | 1.1mg | 0.13mg | 9% |
| Monounsaturated fat | 1.425g | 0.155g | 3% |
| Protein | 3.33g | 1.72g | 3% |
| Vitamin B1 | 0.066mg | 0.105mg | 3% |
| Vitamin B2 | 0.02mg | 0.055mg | 3% |
| Carbs | 15.23g | 23.25g | 3% |
| Potassium | 356mg | 448mg | 3% |
| Polyunsaturated fat | 0.366g | 0.094g | 2% |
| Vitamin B3 | 0.54mg | 0.92mg | 2% |
| Choline | 12.1mg | 2% | |
| Folate | 26µg | 24µg | 1% |
| Vitamin E | 0.24mg | 0.34mg | 1% |
| Magnesium | 32mg | 29mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin B5 | 0.3mg | 0.235mg | 1% |
| Starch | 1.47g | 1% | |
| Sodium | 20mg | 2mg | 1% |
| Calcium | 14mg | 24mg | 1% |
| Net carbs | 6.23g | 21.75g | N/A |
| Sugar | 6.23g | 19.08g | N/A |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.034mg | 0% |
| Threonine | 0.121mg | 0.086mg | 0% |
| Isoleucine | 0.131mg | 0.069mg | 0% |
| Leucine | 0.247mg | 0.103mg | 0% |
| Lysine | 0.147mg | 0.069mg | 0% |
| Methionine | 0.062mg | 0.034mg | 0% |
| Phenylalanine | 0.169mg | 0.052mg | 0% |
| Valine | 0.202mg | 0.086mg | 0% |
| Histidine | 0.077mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
17%
Minerals Daily Need Coverage Score
63%
12%
Comparison summary
Which food contains less Sodium?
Jackfruit contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Jackfruit is lower in Saturated fat (difference - 29.503g)
Which food is cheaper?
Jackfruit is cheaper (difference - $2.1)
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 12.85g)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.