Heart of palm vs. Jackfruit — In-Depth Nutrition Comparison
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What are the main differences between heart of palm and jackfruit?
- Heart of palm is richer in copper, potassium, vitamin B6, zinc, iron, phosphorus, and vitamin B2, yet jackfruit is richer in vitamin C.
- Heart of palm's daily need coverage for copper is 63% higher.
- Heart of palm has 29 times more zinc than jackfruit. Heart of palm has 3.73mg of zinc, while jackfruit has 0.13mg.
- Heart of palm contains less sugar.
- Heart of palm has a lower glycemic index than jackfruit.
We used Hearts of palm, raw and Jackfruit, raw types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +303.1% |
| Contains more IronIron | +634.8% |
| Contains more CopperCopper | +747.4% |
| Contains more ZincZinc | +2769.2% |
| Contains more PhosphorusPhosphorus | +566.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +190% |
| Contains more CalciumCalcium | +33.3% |
| Contains less SodiumSodium | -85.7% |
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.
| Contains more Vitamin EVitamin E | +47.1% |
| Contains more Vitamin B2Vitamin B2 | +227.3% |
| Contains more Vitamin B6Vitamin B6 | +146.2% |
| Contains more Vitamin CVitamin C | +71.3% |
| Contains more Vitamin AVitamin A | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +110% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 0.076mg | 63% |
| Potassium | 1806mg | 448mg | 40% |
| Vitamin B6 | 0.81mg | 0.329mg | 37% |
| Zinc | 3.73mg | 0.13mg | 33% |
| Iron | 1.69mg | 0.23mg | 18% |
| Phosphorus | 140mg | 21mg | 17% |
| Fructose | 9.19g | 11% | |
| Vitamin B2 | 0.18mg | 0.055mg | 10% |
| Vitamin C | 8mg | 13.7mg | 6% |
| Vitamin B1 | 0.05mg | 0.105mg | 5% |
| Vitamin B5 | 0.235mg | 5% | |
| Magnesium | 10mg | 29mg | 5% |
| Protein | 2.7g | 1.72g | 2% |
| Manganese | 0.043mg | 2% | |
| Vitamin E | 0.5mg | 0.34mg | 1% |
| Selenium | 0.7µg | 1% | |
| Saturated fat | 0.046g | 0.195g | 1% |
| Calories | 115kcal | 95kcal | 1% |
| Fats | 0.2g | 0.64g | 1% |
| Starch | 1.47g | 1% | |
| Calcium | 18mg | 24mg | 1% |
| Carbs | 25.61g | 23.25g | 1% |
| Sodium | 14mg | 2mg | 1% |
| Net carbs | 24.11g | 21.75g | N/A |
| Sugar | 17.16g | 19.08g | N/A |
| Fiber | 1.5g | 1.5g | 0% |
| Vitamin A | 3µg | 5µg | 0% |
| Vitamin B3 | 0.9mg | 0.92mg | 0% |
| Folate | 24µg | 24µg | 0% |
| Monounsaturated fat | 0.005g | 0.155g | 0% |
| Polyunsaturated fat | 0.089g | 0.094g | 0% |
| Tryptophan | 0.034mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.103mg | 0% | |
| Lysine | 0.069mg | 0% | |
| Methionine | 0.034mg | 0% | |
| Phenylalanine | 0.052mg | 0% | |
| Valine | 0.086mg | 0% | |
| Histidine | 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
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
1.72 g
Fats:
0.64 g
Carbs:
23.25 g
Water:
73.46 g
Other:
0.93 g
| Contains more ProteinProtein | +57% |
| Contains more OtherOther | +114% |
| Contains more FatsFats | +220% |
~equal in
Carbs
~23.25g
~equal in
Water
~73.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
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 | -76.4% |
| Contains more Mono. FatMonounsaturated fat | +3000% |
~equal in
Polyunsaturated fat
~0.094g
