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.

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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.

Coconut

Jackfruit

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%

~equal in Magnesium ~29mg

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.

Coconut

Jackfruit

Contains more Vitamin B5Vitamin B5	+27.7%
Contains more Vitamin KVitamin K	+∞%

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%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~24µg

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%
Protein	3.33g	1.72g	3%
Carbs	15.23g	23.25g	3%
Potassium	356mg	448mg	3%
Vitamin B1	0.066mg	0.105mg	3%
Vitamin B2	0.02mg	0.055mg	3%
Monounsaturated fat	1.425g	0.155g	3%
Vitamin B3	0.54mg	0.92mg	2%
Choline	12.1mg		2%
Polyunsaturated fat	0.366g	0.094g	2%
Magnesium	32mg	29mg	1%
Calcium	14mg	24mg	1%
Starch		1.47g	1%
Sodium	20mg	2mg	1%
Vitamin A	0µg	5µg	1%
Vitamin E	0.24mg	0.34mg	1%
Vitamin B5	0.3mg	0.235mg	1%
Folate	26µg	24µg	1%
Protein per 100 calories	0.94g	1.8g	N/A
Calories per 10 g protein	1063kcal	552kcal	N/A
Weight per 100 calories	28g	105g	N/A
Unsaturated / Saturated Fat ratio	0.06	1.3	N/A
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