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  6. Couscous vs. Jackfruit

Couscous vs. Jackfruit — In-Depth Nutrition Comparison

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Summary of differences between couscous and jackfruit

  • Couscous has less vitamin B6, vitamin C, and potassium than jackfruit.
  • Jackfruit covers your daily need for vitamin B6, 21% more than couscous.
  • Couscous has less sugar.

These are the specific foods used in this comparison Couscous, cooked and Jackfruit, raw.

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 IronIron +65.2%
Contains more ZincZinc +100%
Contains more ManganeseManganese +95.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +672.4%
Contains more CopperCopper +85.4%
Contains less SodiumSodium -60%
~equal in Phosphorus ~21mg

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 B5Vitamin B5 +57.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +161.5%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +103.7%
Contains more Vitamin B6Vitamin B6 +545.1%
Contains more FolateFolate +60%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.92mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Jackfruit DV% diff.
Selenium 27.5µg 50%
Vitamin B6 0.051mg 0.329mg 21%
Vitamin C 0mg 13.7mg 15%
Potassium 58mg 448mg 11%
Fructose 9.19g 11%
Magnesium 8mg 29mg 5%
Copper 0.041mg 0.076mg 4%
Protein 3.79g 1.72g 4%
Vitamin B1 0.063mg 0.105mg 4%
Vitamin B5 0.371mg 0.235mg 3%
Calcium 8mg 24mg 2%
Manganese 0.084mg 0.043mg 2%
Iron 0.38mg 0.23mg 2%
Folate 15µg 24µg 2%
Vitamin B2 0.027mg 0.055mg 2%
Saturated fat 0.029g 0.195g 1%
Choline 3.3mg 1%
Calories 112kcal 95kcal 1%
Vitamin E 0.13mg 0.34mg 1%
Fats 0.16g 0.64g 1%
Starch 1.47g 1%
Zinc 0.26mg 0.13mg 1%
Vitamin A 0µg 5µg 1%
Carbs 23.22g 23.25g 0%
Net carbs 21.82g 21.75g N/A
Sugar 0.1g 19.08g N/A
Fiber 1.4g 1.5g 0%
Phosphorus 22mg 21mg 0%
Sodium 5mg 2mg 0%
Vitamin B3 0.983mg 0.92mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.022g 0.155g 0%
Polyunsaturated fat 0.064g 0.094g 0%
Tryptophan 0.049mg 0.034mg 0%
Threonine 0.1mg 0.086mg 0%
Isoleucine 0.147mg 0.069mg 0%
Leucine 0.259mg 0.103mg 0%
Lysine 0.073mg 0.069mg 0%
Methionine 0.059mg 0.034mg 0%
Phenylalanine 0.184mg 0.052mg 0%
Valine 0.162mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +120.3%
Contains more FatsFats +300%
Contains more OtherOther +257.7%
~equal in Carbs ~23.25g
~equal in Water ~73.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +604.5%
Contains more Poly. FatPolyunsaturated fat +46.9%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.