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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
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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 Iron +1056.5%
Contains more Calcium +129.2%
Contains more Potassium +159.4%
Contains more Magnesium +10.3%
Contains more Copper +351.3%
Contains more Zinc +200%
Contains more Phosphorus +238.1%
Contains less Sodium -80%
Equal in Magnesium - 29
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Contains more Iron +1056.5%
Contains more Calcium +129.2%
Contains more Potassium +159.4%
Contains more Magnesium +10.3%
Contains more Copper +351.3%
Contains more Zinc +200%
Contains more Phosphorus +238.1%
Contains less Sodium -80%
Equal in Magnesium - 29

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 A +3176.4%
Contains more Vitamin E +1173.5%
Contains more Vitamin B2 +34.5%
Contains more Vitamin B3 +181.4%
Contains more Vitamin B5 +119.6%
Contains more Vitamin C +1270%
Contains more Vitamin B1 +600%
Contains more Vitamin B6 +130.1%
Contains more Folate +140%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 7% 7% 0% 27% 13% 18% 15% 76% 0% 0% 18%
Contains more Vitamin A +3176.4%
Contains more Vitamin E +1173.5%
Contains more Vitamin B2 +34.5%
Contains more Vitamin B3 +181.4%
Contains more Vitamin B5 +119.6%
Contains more Vitamin C +1270%
Contains more Vitamin B1 +600%
Contains more Vitamin B6 +130.1%
Contains more Folate +140%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
38
Dried fruit
19
Jackfruit
Mineral Summary Score
50
Dried fruit
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 the food
Protein
20%
Dried fruit
10%
Jackfruit
Carbohydrates
63%
Dried fruit
23%
Jackfruit
Fats
2%
Dried fruit
3%
Jackfruit

Comparison summary table

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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Jackfruit
Jackfruit contains less Sugars (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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dried fruit Jackfruit Opinion
Calories 241 95 Dried fruit
Protein 3.39 1.72 Dried fruit
Fats 0.51 0.64 Jackfruit
Vitamin C 1 13.7 Jackfruit
Carbs 62.64 23.25 Dried fruit
Cholesterol 0 0
Vitamin D 0 Dried fruit
Iron 2.66 0.23 Dried fruit
Calcium 55 24 Dried fruit
Potassium 1162 448 Dried fruit
Magnesium 32 29 Dried fruit
Sugars 53.44 19.08 Jackfruit
Fiber 7.3 1.5 Dried fruit
Copper 0.343 0.076 Dried fruit
Zinc 0.39 0.13 Dried fruit
Starch 0.35 1.47 Jackfruit
Phosphorus 71 21 Dried fruit
Sodium 10 2 Jackfruit
Vitamin A 3604 110 Dried fruit
Vitamin E 4.33 0.34 Dried fruit
Vitamin D 0 Dried fruit
Vitamin B1 0.015 0.105 Jackfruit
Vitamin B2 0.074 0.055 Dried fruit
Vitamin B3 2.589 0.92 Dried fruit
Vitamin B5 0.516 0.235 Dried fruit
Vitamin B6 0.143 0.329 Jackfruit
Vitamin B12 0 0
Vitamin K 3.1 Dried fruit
Folate 10 24 Jackfruit
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.195 Dried fruit
Monounsaturated Fat 0.074 0.155 Jackfruit
Polyunsaturated fat 0.074 0.094 Jackfruit
Tryptophan 0.016 0.034 Jackfruit
Threonine 0.073 0.086 Jackfruit
Isoleucine 0.063 0.069 Jackfruit
Leucine 0.105 0.103 Dried fruit
Lysine 0.083 0.069 Dried fruit
Methionine 0.015 0.034 Jackfruit
Phenylalanine 0.062 0.052 Dried fruit
Valine 0.078 0.086 Jackfruit
Histidine 0.047 0.034 Dried fruit
Fructose 12.47 9.19 Dried fruit

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 of the foods 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.