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Cranberry vs Jackfruit - In-Depth Nutrition Comparison

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The main differences between Cranberry and Jackfruit

  • Cranberry has more Vitamin C, however Jackfruit has more Vitamin B1.

Food types used in this article are Cranberry, low bush or lingenberry, raw (Alaska Native) and Jackfruit, raw.

Infographic

Cranberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cranberry
Cranberry
3
:
4
Jackfruit
Jackfruit
Contains more Iron +73.9%
Equal in Calcium - 24
Equal in Phosphorus - 21
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Contains more Iron +73.9%
Equal in Calcium - 24
Equal in Phosphorus - 21

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cranberry
Cranberry
2
:
8
Jackfruit
Jackfruit
Contains more Vitamin C +53.3%
Contains more Vitamin B2 +45.5%
Contains more Vitamin A +22.2%
Contains more Vitamin B1 +425%
Contains more Vitamin B3 +130%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Jackfruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Contains more Vitamin C +53.3%
Contains more Vitamin B2 +45.5%
Contains more Vitamin A +22.2%
Contains more Vitamin B1 +425%
Contains more Vitamin B3 +130%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Jackfruit
Jackfruit
Contains more Water +18%
Contains more Protein +330%
Contains more Fats +28%
Contains more Carbs +90.6%
Contains more Other +365%
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Jackfruit
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 Water +18%
Contains more Protein +330%
Contains more Fats +28%
Contains more Carbs +90.6%
Contains more Other +365%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry Jackfruit
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cranberry Jackfruit Opinion
Net carbs 12.2g 21.75g Jackfruit
Protein 0.4g 1.72g Jackfruit
Fats 0.5g 0.64g Jackfruit
Carbs 12.2g 23.25g Jackfruit
Calories 55kcal 95kcal Jackfruit
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 19.08g Cranberry
Fiber 1.5g Jackfruit
Calcium 26mg 24mg Cranberry
Iron 0.4mg 0.23mg Cranberry
Magnesium 29mg Jackfruit
Phosphorus 21mg 21mg
Potassium 448mg Jackfruit
Sodium 2mg Cranberry
Zinc 0.13mg Jackfruit
Copper 0.076mg Jackfruit
Vitamin A 90IU 110IU Jackfruit
Vitamin A RAE 5µg Jackfruit
Vitamin E 0.34mg Jackfruit
Vitamin C 21mg 13.7mg Cranberry
Vitamin B1 0.02mg 0.105mg Jackfruit
Vitamin B2 0.08mg 0.055mg Cranberry
Vitamin B3 0.4mg 0.92mg Jackfruit
Vitamin B5 0.235mg Jackfruit
Vitamin B6 0.329mg Jackfruit
Folate 24µg Jackfruit
Tryptophan 0.034mg Jackfruit
Threonine 0.086mg Jackfruit
Isoleucine 0.069mg Jackfruit
Leucine 0.103mg Jackfruit
Lysine 0.069mg Jackfruit
Methionine 0.034mg Jackfruit
Phenylalanine 0.052mg Jackfruit
Valine 0.086mg Jackfruit
Histidine 0.034mg Jackfruit
Saturated Fat 0.195g Cranberry
Monounsaturated Fat 0.155g Jackfruit
Polyunsaturated fat 0.094g Jackfruit
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Jackfruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
9%
Cranberry
19%
Jackfruit
Minerals Daily Need Coverage Score
4%
Cranberry
14%
Jackfruit

Comparison summary

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?
Cranberry
Cranberry is lower in Sugar (difference - 19.08g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.195g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 30)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.