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Currant vs Jackfruit - In-Depth Nutrition Comparison

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How are Currant and Jackfruit different?

  • Currant is richer in Vitamin C, Fiber, Iron, and Manganese, while Jackfruit is higher in Vitamin B6, Vitamin B1, Vitamin B3, and Potassium.
  • Currant covers your daily need of Vitamin C 30% more than Jackfruit.
  • Currant contains 4 times more Iron than Jackfruit. Currant contains 1mg of Iron, while Jackfruit contains 0.23mg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +37.5%
Contains more Iron +334.8%
Contains more Phosphorus +109.5%
Contains less Sodium -50%
Contains more Zinc +76.9%
Contains more Copper +40.8%
Contains more Magnesium +123.1%
Contains more Potassium +62.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Contains more Calcium +37.5%
Contains more Iron +334.8%
Contains more Phosphorus +109.5%
Contains less Sodium -50%
Contains more Zinc +76.9%
Contains more Copper +40.8%
Contains more Magnesium +123.1%
Contains more Potassium +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +199.3%
Contains more Vitamin A +161.9%
Contains more Vitamin E +240%
Contains more Vitamin B1 +162.5%
Contains more Vitamin B3 +820%
Contains more Vitamin B5 +267.2%
Contains more Vitamin B6 +370%
Contains more Folate +200%
Equal in Vitamin B2 - 0.055
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
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 +199.3%
Contains more Vitamin A +161.9%
Contains more Vitamin E +240%
Contains more Vitamin B1 +162.5%
Contains more Vitamin B3 +820%
Contains more Vitamin B5 +267.2%
Contains more Vitamin B6 +370%
Contains more Folate +200%
Equal in Vitamin B2 - 0.055

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.
Currant Jackfruit
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Currant Jackfruit Opinion
Net carbs 9.5g 21.75g Jackfruit
Protein 1.4g 1.72g Jackfruit
Fats 0.2g 0.64g Jackfruit
Carbs 13.8g 23.25g Jackfruit
Calories 56kcal 95kcal Jackfruit
Starch g 1.47g Jackfruit
Fructose 3.53g 9.19g Jackfruit
Sugar 7.37g 19.08g Currant
Fiber 4.3g 1.5g Currant
Calcium 33mg 24mg Currant
Iron 1mg 0.23mg Currant
Magnesium 13mg 29mg Jackfruit
Phosphorus 44mg 21mg Currant
Potassium 275mg 448mg Jackfruit
Sodium 1mg 2mg Currant
Zinc 0.23mg 0.13mg Currant
Copper 0.107mg 0.076mg Currant
Vitamin A 42IU 110IU Jackfruit
Vitamin E 0.1mg 0.34mg Jackfruit
Vitamin D 0IU IU Currant
Vitamin D 0µg µg Currant
Vitamin C 41mg 13.7mg Currant
Vitamin B1 0.04mg 0.105mg Jackfruit
Vitamin B2 0.05mg 0.055mg Jackfruit
Vitamin B3 0.1mg 0.92mg Jackfruit
Vitamin B5 0.064mg 0.235mg Jackfruit
Vitamin B6 0.07mg 0.329mg Jackfruit
Folate 8µg 24µg Jackfruit
Vitamin B12 0µg 0µg
Vitamin K 11µg µg Currant
Tryptophan mg 0.034mg Jackfruit
Threonine mg 0.086mg Jackfruit
Isoleucine mg 0.069mg Jackfruit
Leucine mg 0.103mg Jackfruit
Lysine mg 0.069mg Jackfruit
Methionine mg 0.034mg Jackfruit
Phenylalanine mg 0.052mg Jackfruit
Valine mg 0.086mg Jackfruit
Histidine mg 0.034mg Jackfruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.195g Currant
Monounsaturated Fat 0.028g 0.155g Jackfruit
Polyunsaturated fat 0.088g 0.094g Jackfruit

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Currant
19
Jackfruit
Mineral Summary Score
18
Currant
14
Jackfruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Currant
10%
Jackfruit
Carbohydrates
14%
Currant
23%
Jackfruit
Fats
1%
Currant
3%
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 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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.