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  6. Jackfruit vs. Adzuki bean

Jackfruit vs. Adzuki bean — In-Depth Nutrition Comparison

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A recap on differences between jackfruit and adzuki bean

  • Jackfruit has less folate, copper, manganese, iron, phosphorus, fiber, zinc, vitamin B1, vitamin B5, and potassium.
  • Adzuki bean covers your daily folate needs 150% more than jackfruit.
  • The glycemic index of jackfruit is higher.

Food varieties used in this article are Jackfruit, raw and Beans, adzuki, mature seeds, raw.

Infographic

Jackfruit vs Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +337.9%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +179.9%
Contains more IronIron +2065.2%
Contains more CopperCopper +1339.5%
Contains more ZincZinc +3776.9%
Contains more PhosphorusPhosphorus +1714.3%
Contains more ManganeseManganese +3923.3%

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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +185.9%
Contains more Vitamin B5Vitamin B5 +526%
Contains more FolateFolate +2491.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.351mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Jackfruit Adzuki bean DV% diff.
Folate 24µg 622µg 150%
Copper 0.076mg 1.094mg 113%
Manganese 0.043mg 1.73mg 73%
Iron 0.23mg 4.98mg 59%
Phosphorus 21mg 381mg 51%
Fiber 1.5g 12.7g 45%
Zinc 0.13mg 5.04mg 45%
Protein 1.72g 19.87g 36%
Vitamin B1 0.105mg 0.455mg 29%
Vitamin B5 0.235mg 1.471mg 25%
Potassium 448mg 1254mg 24%
Magnesium 29mg 127mg 23%
Vitamin C 13.7mg 0mg 15%
Carbs 23.25g 62.9g 13%
Vitamin B2 0.055mg 0.22mg 13%
Calories 95kcal 329kcal 12%
Fructose 9.19g 11%
Vitamin B3 0.92mg 2.63mg 11%
Selenium 3.1µg 6%
Calcium 24mg 66mg 4%
Vitamin E 0.34mg 2%
Vitamin B6 0.329mg 0.351mg 2%
Starch 1.47g 1%
Fats 0.64g 0.53g 0%
Net carbs 21.75g 50.2g N/A
Sugar 19.08g N/A
Sodium 2mg 5mg 0%
Vitamin A 5µg 1µg 0%
Saturated fat 0.195g 0.191g 0%
Monounsaturated fat 0.155g 0.05g 0%
Polyunsaturated fat 0.094g 0.113g 0%
Tryptophan 0.034mg 0.191mg 0%
Threonine 0.086mg 0.674mg 0%
Isoleucine 0.069mg 0.791mg 0%
Leucine 0.103mg 1.668mg 0%
Lysine 0.069mg 1.497mg 0%
Methionine 0.034mg 0.21mg 0%
Phenylalanine 0.052mg 1.052mg 0%
Valine 0.086mg 1.023mg 0%
Histidine 0.034mg 0.524mg 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% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +20.8%
Contains more WaterWater +446.6%
Contains more ProteinProtein +1055.2%
Contains more CarbsCarbs +170.5%
Contains more OtherOther +250.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +210%
Contains more Poly. FatPolyunsaturated fat +20.2%
~equal in Saturated fat ~0.191g

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.