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Jackfruit vs. Amaranth — In-Depth Nutrition Comparison

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What are the main differences between jackfruit and amaranth?

  • Jackfruit is richer in vitamin B6, potassium, and vitamin B1, yet amaranth is richer in manganese, iron, phosphorus, magnesium, copper, and zinc.
  • Amaranth's daily need coverage for manganese is 35% higher.
  • Jackfruit has 7 times more vitamin B1 than amaranth. Jackfruit has 0.105mg of vitamin B1, while amaranth has 0.015mg.
  • Jackfruit has a lower glycemic index than amaranth.

We used Jackfruit, raw and Amaranth grain, cooked types in this comparison.

Infographic

Jackfruit vs Amaranth 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 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more PotassiumPotassium +231.9%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +124.1%
Contains more CalciumCalcium +95.8%
Contains more IronIron +813%
Contains more CopperCopper +96.1%
Contains more ZincZinc +561.5%
Contains more PhosphorusPhosphorus +604.8%
Contains more ManganeseManganese +1886%

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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
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% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +78.9%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +291.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +191.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Folate ~22µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more CarbsCarbs +24.4%
Contains more OtherOther +20.8%
Contains more ProteinProtein +120.9%
Contains more FatsFats +146.9%
~equal in Water ~75.16g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +1004.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Amaranth DV% diff.
Manganese 0.043mg 0.854mg 35%
Iron 0.23mg 2.1mg 23%
Phosphorus 21mg 148mg 18%
Vitamin B6 0.329mg 0.113mg 17%
Vitamin C 13.7mg 15%
Fructose 9.19g 11%
Selenium 5.5µg 10%
Magnesium 29mg 65mg 9%
Potassium 448mg 135mg 9%
Copper 0.076mg 0.149mg 8%
Vitamin B1 0.105mg 0.015mg 8%
Zinc 0.13mg 0.86mg 7%
Starch 1.47g 16.23g 6%
Vitamin B5 0.235mg 5%
Protein 1.72g 3.8g 4%
Vitamin B3 0.92mg 0.235mg 4%
Vitamin B2 0.055mg 0.022mg 3%
Fiber 1.5g 2.1g 2%
Calcium 24mg 47mg 2%
Carbs 23.25g 18.69g 2%
Polyunsaturated fat 0.094g 1%
Folate 24µg 22µg 1%
Saturated fat 0.195g 1%
Vitamin A 5µg 1%
Vitamin E 0.34mg 0.19mg 1%
Fats 0.64g 1.58g 1%
Calories 95kcal 102kcal 0%
Net carbs 21.75g 16.59g N/A
Sugar 19.08g N/A
Sodium 2mg 6mg 0%
Monounsaturated fat 0.155g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Amaranth
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Jackfruit
5%
Amaranth
Minerals Daily Need Coverage Score
12%
Jackfruit
43%
Amaranth

Comparison summary

Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Jackfruit
Jackfruit is lower in glycemic index (difference - 22)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $2.5)
Which food is richer in vitamins?
Jackfruit
Jackfruit is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 19.08g)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.195g)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals

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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.