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  6. Filo vs. Jackfruit

Filo vs. Jackfruit — In-Depth Nutrition Comparison

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Important differences between Filo and Jackfruit

  • Filo has more Iron, Vitamin B1, Vitamin B2, Vitamin B3, Manganese, and Folate, however, Jackfruit has more Vitamin B6, Vitamin C, and Potassium.
  • Filo's daily need coverage for Iron is 37% more.
  • Filo has 242 times more Sodium than Jackfruit. Filo has 483mg of Sodium, while Jackfruit has 2mg.

The food varieties used in the comparison are Phyllo dough and Jackfruit, raw.

Infographic

Filo 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.
Filo
Filo
6
:
4
Jackfruit
Jackfruit
Contains more Iron +1295.7%
Contains more Phosphorus +257.1%
Contains more Zinc +276.9%
Contains more Copper +32.9%
Contains more Manganese +1007%
Contains more Calcium +118.2%
Contains more Magnesium +93.3%
Contains more Potassium +505.4%
Contains less Sodium -99.6%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains more Iron +1295.7%
Contains more Phosphorus +257.1%
Contains more Zinc +276.9%
Contains more Copper +32.9%
Contains more Manganese +1007%
Contains more Calcium +118.2%
Contains more Magnesium +93.3%
Contains more Potassium +505.4%
Contains less Sodium -99.6%

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.
Filo
Filo
7
:
4
Jackfruit
Jackfruit
Contains more Vitamin B1 +415.2%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +342.7%
Contains more Vitamin B5 +28.5%
Contains more Folate +266.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +325%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +996.7%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
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 B1 +415.2%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +342.7%
Contains more Vitamin B5 +28.5%
Contains more Folate +266.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +325%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +996.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
4
:
1
Jackfruit
Jackfruit
Contains more Protein +312.8%
Contains more Fats +837.5%
Contains more Carbs +126.2%
Contains more Other +82.8%
Contains more Water +125.3%
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 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 +312.8%
Contains more Fats +837.5%
Contains more Carbs +126.2%
Contains more Other +82.8%
Contains more Water +125.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
:
1
Jackfruit
Jackfruit
Contains more Monounsaturated Fat +1931.6%
Contains more Polyunsaturated fat +881.9%
Contains less Saturated Fat -86.7%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains more Monounsaturated Fat +1931.6%
Contains more Polyunsaturated fat +881.9%
Contains less Saturated Fat -86.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Jackfruit Opinion
Net carbs 50.7g 21.75g Filo
Protein 7.1g 1.72g Filo
Fats 6g 0.64g Filo
Carbs 52.6g 23.25g Filo
Calories 299kcal 95kcal Filo
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 0.18g 19.08g Filo
Fiber 1.9g 1.5g Filo
Calcium 11mg 24mg Jackfruit
Iron 3.21mg 0.23mg Filo
Magnesium 15mg 29mg Jackfruit
Phosphorus 75mg 21mg Filo
Potassium 74mg 448mg Jackfruit
Sodium 483mg 2mg Jackfruit
Zinc 0.49mg 0.13mg Filo
Copper 0.101mg 0.076mg Filo
Manganese 0.476mg 0.043mg Filo
Selenium 23.3µg Filo
Vitamin A 0IU 110IU Jackfruit
Vitamin A RAE 0µg 5µg Jackfruit
Vitamin E 0.08mg 0.34mg Jackfruit
Vitamin C 0mg 13.7mg Jackfruit
Vitamin B1 0.541mg 0.105mg Filo
Vitamin B2 0.341mg 0.055mg Filo
Vitamin B3 4.073mg 0.92mg Filo
Vitamin B5 0.302mg 0.235mg Filo
Vitamin B6 0.03mg 0.329mg Jackfruit
Folate 88µg 24µg Filo
Vitamin K 2.5µg Filo
Tryptophan 0.088mg 0.034mg Filo
Threonine 0.194mg 0.086mg Filo
Isoleucine 0.246mg 0.069mg Filo
Leucine 0.49mg 0.103mg Filo
Lysine 0.158mg 0.069mg Filo
Methionine 0.126mg 0.034mg Filo
Phenylalanine 0.359mg 0.052mg Filo
Valine 0.286mg 0.086mg Filo
Histidine 0.159mg 0.034mg Filo
Saturated Fat 1.47g 0.195g Jackfruit
Monounsaturated Fat 3.149g 0.155g Filo
Polyunsaturated fat 0.923g 0.094g Filo
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
Filo 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
32%
Filo
19%
Jackfruit
Minerals Daily Need Coverage Score
47%
Filo
12%
Jackfruit

Comparison summary

Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 481mg)
Which food is lower in Saturated Fat?
Jackfruit
Jackfruit is lower in Saturated Fat (difference - 1.275g)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 18.9g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 37)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.5)
Which food is richer in minerals?
Filo
Filo 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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.