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Currant vs. Jackfruit — In-Depth Nutrition Comparison

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How are currants and jackfruit different?

  • Currants are richer in vitamin C, fiber, iron, and manganese, while jackfruit is higher in vitamin B6, vitamin B1, vitamin B3, and potassium.
  • Currants cover your daily need for vitamin C, 30% more than jackfruit.
  • Currants contain 4 times more iron than jackfruit. Currants contain 1mg of iron, while jackfruit contains 0.23mg.
  • Jackfruit has a higher glycemic index (75) than currants (25).

Currants, red and white, raw and Jackfruit, raw types were used in this article.

Infographic

Currant vs Jackfruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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 CalciumCalcium +37.5%
Contains more IronIron +334.8%
Contains more CopperCopper +40.8%
Contains more ZincZinc +76.9%
Contains more PhosphorusPhosphorus +109.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +332.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +123.1%
Contains more PotassiumPotassium +62.9%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 CVitamin C +199.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B1Vitamin B1 +162.5%
Contains more Vitamin B3Vitamin B3 +820%
Contains more Vitamin B5Vitamin B5 +267.2%
Contains more Vitamin B6Vitamin B6 +370%
Contains more FolateFolate +200%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 WaterWater +14.3%
Contains more ProteinProtein +22.9%
Contains more FatsFats +220%
Contains more CarbsCarbs +68.5%
Contains more OtherOther +43.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 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 -91.3%
Contains more Mono. FatMonounsaturated fat +453.6%
~equal in Polyunsaturated fat ~0.094g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
7% 2% 46% 45%
Starch: 1.47 g
Sucrose: 0.42 g
Glucose: 9.48 g
Fructose: 9.19 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +45.2%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +194.4%
Contains more FructoseFructose +160.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Currant Jackfruit
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Currant Jackfruit DV% diff.
Vitamin C 41mg 13.7mg 30%
Vitamin B6 0.07mg 0.329mg 20%
Fiber 4.3g 1.5g 11%
Iron 1mg 0.23mg 10%
Vitamin K 11µg 9%
Fructose 3.53g 9.19g 7%
Manganese 0.186mg 0.043mg 6%
Vitamin B1 0.04mg 0.105mg 5%
Vitamin B3 0.1mg 0.92mg 5%
Potassium 275mg 448mg 5%
Magnesium 13mg 29mg 4%
Folate 8µg 24µg 4%
Vitamin B5 0.064mg 0.235mg 3%
Copper 0.107mg 0.076mg 3%
Carbs 13.8g 23.25g 3%
Phosphorus 44mg 21mg 3%
Vitamin E 0.1mg 0.34mg 2%
Calories 56kcal 95kcal 2%
Selenium 0.6µg 1%
Starch 1.47g 1%
Protein 1.4g 1.72g 1%
Zinc 0.23mg 0.13mg 1%
Calcium 33mg 24mg 1%
Fats 0.2g 0.64g 1%
Choline 7.6mg 1%
Saturated fat 0.017g 0.195g 1%
Net carbs 9.5g 21.75g N/A
Sugar 7.37g 19.08g N/A
Sodium 1mg 2mg 0%
Vitamin A 2µg 5µg 0%
Vitamin B2 0.05mg 0.055mg 0%
Monounsaturated fat 0.028g 0.155g 0%
Polyunsaturated fat 0.088g 0.094g 0%
Tryptophan 0.034mg 0%
Threonine 0.086mg 0%
Isoleucine 0.069mg 0%
Leucine 0.103mg 0%
Lysine 0.069mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.052mg 0%
Valine 0.086mg 0%
Histidine 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?

ok
ok
is better in case of low diet
Currant Jackfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
17%
Currant
17%
Jackfruit
Minerals Daily Need Coverage Score
17%
Currant
12%
Jackfruit

Comparison summary

Which food is richer in vitamins?
Jackfruit
Jackfruit is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 11.71g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.178g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.