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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
