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Dates vs. Jackfruit — In-Depth Nutrition Comparison

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Differences between Dates and Jackfruit

  • Dates have more Fiber, Copper, Iron, Manganese, Vitamin B5, Potassium, and Phosphorus, while Jackfruit have more Vitamin C, and Vitamin B6.
  • Dates ' daily need coverage for Fiber is 26% higher.
  • Jackfruit contains 6 times less Manganese than Dates . Dates contain 0.262mg of Manganese, while Jackfruit contains 0.043mg.

The food types used in this comparison are Dates, deglet noor and Jackfruit, raw.

Infographic

Dates  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.
Contains more Calcium +62.5%
Contains more Iron +343.5%
Contains more Magnesium +48.3%
Contains more Phosphorus +195.2%
Contains more Potassium +46.4%
Contains more Zinc +123.1%
Contains more Copper +171.1%
Contains more Manganese +509.3%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains more Calcium +62.5%
Contains more Iron +343.5%
Contains more Magnesium +48.3%
Contains more Phosphorus +195.2%
Contains more Potassium +46.4%
Contains more Zinc +123.1%
Contains more Copper +171.1%
Contains more Manganese +509.3%
Equal in Sodium - 2

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.
:
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +38.5%
Contains more Vitamin B5 +150.6%
Contains more Vitamin A +1000%
Contains more Vitamin E +580%
Contains more Vitamin C +3325%
Contains more Vitamin B1 +101.9%
Contains more Vitamin B6 +99.4%
Contains more Folate +26.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0% 0%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +38.5%
Contains more Vitamin B5 +150.6%
Contains more Vitamin A +1000%
Contains more Vitamin E +580%
Contains more Vitamin C +3325%
Contains more Vitamin B1 +101.9%
Contains more Vitamin B6 +99.4%
Contains more Folate +26.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +42.4%
Contains more Carbs +222.7%
Contains more Other +72%
Contains more Fats +64.1%
Contains more Water +257.8%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 Protein +42.4%
Contains more Carbs +222.7%
Contains more Other +72%
Contains more Fats +64.1%
Contains more Water +257.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -83.6%
Contains more Monounsaturated Fat +330.6%
Contains more Polyunsaturated fat +394.7%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains less Saturated Fat -83.6%
Contains more Monounsaturated Fat +330.6%
Contains more Polyunsaturated fat +394.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +5576.2%
Contains more Glucose +109.6%
Contains more Fructose +112.8%
Contains more Maltose +∞%
Contains more Starch +∞%
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 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 Sucrose +5576.2%
Contains more Glucose +109.6%
Contains more Fructose +112.8%
Contains more Maltose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Jackfruit Opinion
Net carbs 67.03g 21.75g Dates
Protein 2.45g 1.72g Dates
Fats 0.39g 0.64g Jackfruit
Carbs 75.03g 23.25g Dates
Calories 282kcal 95kcal Dates
Starch 1.47g Jackfruit
Fructose 19.56g 9.19g Dates
Sugar 63.35g 19.08g Jackfruit
Fiber 8g 1.5g Dates
Calcium 39mg 24mg Dates
Iron 1.02mg 0.23mg Dates
Magnesium 43mg 29mg Dates
Phosphorus 62mg 21mg Dates
Potassium 656mg 448mg Dates
Sodium 2mg 2mg
Zinc 0.29mg 0.13mg Dates
Copper 0.206mg 0.076mg Dates
Manganese 0.262mg 0.043mg Dates
Selenium 3µg Dates
Vitamin A 10IU 110IU Jackfruit
Vitamin A RAE 0µg 5µg Jackfruit
Vitamin E 0.05mg 0.34mg Jackfruit
Vitamin C 0.4mg 13.7mg Jackfruit
Vitamin B1 0.052mg 0.105mg Jackfruit
Vitamin B2 0.066mg 0.055mg Dates
Vitamin B3 1.274mg 0.92mg Dates
Vitamin B5 0.589mg 0.235mg Dates
Vitamin B6 0.165mg 0.329mg Jackfruit
Folate 19µg 24µg Jackfruit
Choline 6.3mg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg 0.034mg Jackfruit
Threonine 0.043mg 0.086mg Jackfruit
Isoleucine 0.049mg 0.069mg Jackfruit
Leucine 0.084mg 0.103mg Jackfruit
Lysine 0.066mg 0.069mg Jackfruit
Methionine 0.022mg 0.034mg Jackfruit
Phenylalanine 0.05mg 0.052mg Jackfruit
Valine 0.071mg 0.086mg Jackfruit
Histidine 0.032mg 0.034mg Jackfruit
Saturated Fat 0.032g 0.195g Dates
Monounsaturated Fat 0.036g 0.155g Jackfruit
Polyunsaturated fat 0.019g 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
Dates Jackfruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Dates
17%
Jackfruit
Minerals Daily Need Coverage Score
29%
Dates
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Jackfruit
Jackfruit is lower in Sugar (difference - 44.27g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.163g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.