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  6. Glutinous rice vs. Jackfruit

Glutinous rice vs. Jackfruit — In-Depth Nutrition Comparison

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How are glutinous rice and jackfruit different?

  • Glutinous rice is higher in manganese; however, jackfruit is richer in vitamin B6, vitamin C, potassium, vitamin B1, folate, and magnesium.
  • Daily need coverage for vitamin B6 for jackfruit is 23% higher.
  • Glutinous rice contains 6 times more manganese than jackfruit. While glutinous rice contains 0.262mg of manganese, jackfruit contains only 0.043mg.
  • Glutinous rice has less sugar.
  • Jackfruit has a lower glycemic index (75) than glutinous rice (98).

Rice, white, glutinous, unenriched, cooked and Jackfruit, raw are the varieties used in this article.

Infographic

Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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 ZincZinc +215.4%
Contains more ManganeseManganese +509.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +4380%
Contains more IronIron +64.3%
Contains more CopperCopper +55.1%
Contains more PhosphorusPhosphorus +162.5%
Contains less SodiumSodium -60%

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 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +425%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +217.2%
Contains more Vitamin B6Vitamin B6 +1165.4%
Contains more FolateFolate +2300%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.235mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Jackfruit DV% diff.
Vitamin B6 0.026mg 0.329mg 23%
Vitamin C 0mg 13.7mg 15%
Potassium 10mg 448mg 13%
Fructose 9.19g 11%
Selenium 5.6µg 10%
Manganese 0.262mg 0.043mg 10%
Vitamin B1 0.02mg 0.105mg 7%
Magnesium 5mg 29mg 6%
Folate 1µg 24µg 6%
Vitamin B3 0.29mg 0.92mg 4%
Vitamin B2 0.013mg 0.055mg 3%
Zinc 0.41mg 0.13mg 3%
Copper 0.049mg 0.076mg 3%
Fiber 1g 1.5g 2%
Phosphorus 8mg 21mg 2%
Calcium 2mg 24mg 2%
Vitamin E 0.04mg 0.34mg 2%
Saturated fat 0.039g 0.195g 1%
Iron 0.14mg 0.23mg 1%
Starch 1.47g 1%
Vitamin A 0µg 5µg 1%
Carbs 21.09g 23.25g 1%
Fats 0.19g 0.64g 1%
Protein 2.02g 1.72g 1%
Calories 97kcal 95kcal 0%
Net carbs 20.09g 21.75g N/A
Sugar 0.05g 19.08g N/A
Sodium 5mg 2mg 0%
Vitamin B5 0.215mg 0.235mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.07g 0.155g 0%
Polyunsaturated fat 0.069g 0.094g 0%
Tryptophan 0.023mg 0.034mg 0%
Threonine 0.072mg 0.086mg 0%
Isoleucine 0.087mg 0.069mg 0%
Leucine 0.167mg 0.103mg 0%
Lysine 0.073mg 0.069mg 0%
Methionine 0.047mg 0.034mg 0%
Phenylalanine 0.108mg 0.052mg 0%
Valine 0.123mg 0.086mg 0%
Histidine 0.047mg 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 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 +17.4%
Contains more FatsFats +236.8%
Contains more CarbsCarbs +10.2%
Contains more OtherOther +1228.6%
~equal in Water ~73.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 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 -80%
Contains more Mono. FatMonounsaturated fat +121.4%
Contains more Poly. FatPolyunsaturated fat +36.2%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.