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  6. Dried fruit vs. Jackfruit

Dried fruit vs. Jackfruit — In-Depth Nutrition Comparison

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What are the main differences between Dried fruit and Jackfruit?

  • Dried fruit is richer in Iron, Copper, Vitamin E, Fiber, Potassium, Vitamin A, Vitamin B3, and Manganese, yet Jackfruit is richer in Vitamin B6, and Vitamin C.
  • Dried fruit's daily need coverage for Iron is 30% higher.
  • Dried fruit has 36 times more Vitamin A than Jackfruit. Dried fruit has 180µg of Vitamin A, while Jackfruit has 5µg.

We used Apricots, dried, sulfured, uncooked and Jackfruit, raw types in this comparison.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +129.2%
Contains more PotassiumPotassium +159.4%
Contains more IronIron +1056.5%
Contains more CopperCopper +351.3%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +238.1%
Contains more ManganeseManganese +446.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -80%
~equal in Magnesium ~29mg

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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% 6.6% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +3176.4%
Contains more Vitamin EVitamin E +1173.5%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B3Vitamin B3 +181.4%
Contains more Vitamin B5Vitamin B5 +119.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1270%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B6Vitamin B6 +130.1%
Contains more FolateFolate +140%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +97.1%
Contains more CarbsCarbs +169.4%
Contains more OtherOther +176.3%
Contains more FatsFats +25.5%
Contains more WaterWater +137.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 +109.5%
Contains more Poly. FatPolyunsaturated fat +27%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 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 +1778.6%
Contains more GlucoseGlucose +248.9%
Contains more FructoseFructose +35.7%
Contains more StarchStarch +320%
~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.
Dried fruit Jackfruit
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Jackfruit Opinion
Calories 241kcal 95kcal Dried fruit
Protein 3.39g 1.72g Dried fruit
Fats 0.51g 0.64g Jackfruit
Vitamin C 1mg 13.7mg Jackfruit
Net carbs 55.34g 21.75g Dried fruit
Carbs 62.64g 23.25g Dried fruit
Magnesium 32mg 29mg Dried fruit
Calcium 55mg 24mg Dried fruit
Potassium 1162mg 448mg Dried fruit
Iron 2.66mg 0.23mg Dried fruit
Sugar 53.44g 19.08g Jackfruit
Fiber 7.3g 1.5g Dried fruit
Copper 0.343mg 0.076mg Dried fruit
Zinc 0.39mg 0.13mg Dried fruit
Starch 0.35g 1.47g Jackfruit
Phosphorus 71mg 21mg Dried fruit
Sodium 10mg 2mg Jackfruit
Vitamin A 3604IU 110IU Dried fruit
Vitamin A 180µg 5µg Dried fruit
Vitamin E 4.33mg 0.34mg Dried fruit
Manganese 0.235mg 0.043mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin B1 0.015mg 0.105mg Jackfruit
Vitamin B2 0.074mg 0.055mg Dried fruit
Vitamin B3 2.589mg 0.92mg Dried fruit
Vitamin B5 0.516mg 0.235mg Dried fruit
Vitamin B6 0.143mg 0.329mg Jackfruit
Vitamin K 3.1µg Dried fruit
Folate 10µg 24µg Jackfruit
Choline 13.9mg Dried fruit
Saturated Fat 0.017g 0.195g Dried fruit
Monounsaturated Fat 0.074g 0.155g Jackfruit
Polyunsaturated fat 0.074g 0.094g Jackfruit
Tryptophan 0.016mg 0.034mg Jackfruit
Threonine 0.073mg 0.086mg Jackfruit
Isoleucine 0.063mg 0.069mg Jackfruit
Leucine 0.105mg 0.103mg Dried fruit
Lysine 0.083mg 0.069mg Dried fruit
Methionine 0.015mg 0.034mg Jackfruit
Phenylalanine 0.062mg 0.052mg Dried fruit
Valine 0.078mg 0.086mg Jackfruit
Histidine 0.047mg 0.034mg Dried fruit
Fructose 12.47g 9.19g Dried fruit
Omega-3 - ALA 0.079g Jackfruit
Omega-6 - Linoleic acid 0.015g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
36%
Dried fruit
17%
Jackfruit
Minerals Daily Need Coverage Score
44%
Dried fruit
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Jackfruit
Jackfruit is lower in Sugar (difference - 34.36g)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 8mg)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.178g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.