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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 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dried fruit
Dried fruit
9
:
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 more Manganese +446.5%
Contains less Sodium -80%
Equal in Magnesium - 29
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
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 more Manganese +446.5%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
2
Jackfruit
Jackfruit
Contains more Protein +97.1%
Contains more Carbs +169.4%
Contains more Other +176.3%
Contains more Fats +25.5%
Contains more Water +137.8%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Jackfruit
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 +97.1%
Contains more Carbs +169.4%
Contains more Other +176.3%
Contains more Fats +25.5%
Contains more Water +137.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Jackfruit
Jackfruit
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +109.5%
Contains more Polyunsaturated fat +27%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +109.5%
Contains more Polyunsaturated fat +27%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
1
Jackfruit
Jackfruit
Contains more Sucrose +1778.6%
Contains more Glucose +248.9%
Contains more Fructose +35.7%
Contains more Starch +320%
Dried fruit
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
Jackfruit
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 +1778.6%
Contains more Glucose +248.9%
Contains more Fructose +35.7%
Contains more Starch +320%

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
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
Manganese 0.235mg 0.043mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin A 3604IU 110IU Dried fruit
Vitamin A RAE 180µg 5µg Dried fruit
Vitamin E 4.33mg 0.34mg 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 K 3.1µg 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
Saturated Fat 0.017g 0.195g Dried fruit
Monounsaturated Fat 0.074g 0.155g Jackfruit
Polyunsaturated fat 0.074g 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
Dried fruit 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
38%
Dried fruit
19%
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 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. 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.