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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 RAE, 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 RAE than Jackfruit. Dried fruit has 180µg of Vitamin A RAE, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Dried fruit
Dried fruit
7
:
1
Jackfruit
Jackfruit
Contains more Calcium +129.2%
Contains more Iron +1056.5%
Contains more Magnesium +10.3%
Contains more Phosphorus +238.1%
Contains more Potassium +159.4%
Contains more Zinc +200%
Contains more Copper +351.3%
Contains less Sodium -80%
Equal in Magnesium - 29
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Contains more Calcium +129.2%
Contains more Iron +1056.5%
Contains more Magnesium +10.3%
Contains more Phosphorus +238.1%
Contains more Potassium +159.4%
Contains more Zinc +200%
Contains more Copper +351.3%
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
Dried fruit
Dried fruit
7
:
4
Jackfruit
Jackfruit
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Jackfruit
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 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%

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.
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Jackfruit Opinion
Net carbs 55.34g 21.75g Dried fruit
Protein 3.39g 1.72g Dried fruit
Fats 0.51g 0.64g Jackfruit
Carbs 62.64g 23.25g Dried fruit
Calories 241kcal 95kcal Dried fruit
Starch 0.35g 1.47g Jackfruit
Fructose 12.47g 9.19g Dried fruit
Sugar 53.44g 19.08g Jackfruit
Fiber 7.3g 1.5g Dried fruit
Calcium 55mg 24mg Dried fruit
Iron 2.66mg 0.23mg Dried fruit
Magnesium 32mg 29mg Dried fruit
Phosphorus 71mg 21mg Dried fruit
Potassium 1162mg 448mg Dried fruit
Sodium 10mg 2mg Jackfruit
Zinc 0.39mg 0.13mg Dried fruit
Copper 0.343mg 0.076mg Dried fruit
Vitamin A 3604IU 110IU Dried fruit
Vitamin E 4.33mg 0.34mg Dried fruit
Vitamin D 0IU IU Dried fruit
Vitamin D 0µg µg Dried fruit
Vitamin C 1mg 13.7mg Jackfruit
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
Folate 10µg 24µg Jackfruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg µg Dried fruit
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
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.195g Dried fruit
Monounsaturated Fat 0.074g 0.155g Jackfruit
Polyunsaturated fat 0.074g 0.094g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
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 food.
Protein
20%
Dried fruit
10%
Jackfruit
Carbohydrates
63%
Dried fruit
23%
Jackfruit
Fats
2%
Dried fruit
3%
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 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

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. 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.