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  6. Jackfruit vs. Baked beans

Jackfruit vs. Baked beans — In-Depth Nutrition Comparison

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How are jackfruit and baked beans different?

  • Jackfruit is higher in vitamin B6 and vitamin C; however, baked beans are richer in iron, fiber, phosphorus, copper, manganese, and folate.
  • Daily need coverage for iron for baked beans is 22% higher.
  • Jackfruit contains 12 times more vitamin C than baked beans. While jackfruit contains 13.7mg of vitamin C, baked beans contain only 1.1mg.
  • Jackfruit has less saturated fat.
  • Baked beans have a lower glycemic index (40) than jackfruit (75).

Jackfruit, raw and Beans, baked, home prepared are the varieties used in this article.

Infographic

Jackfruit vs Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more PotassiumPotassium +25.1%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +48.3%
Contains more CalciumCalcium +154.2%
Contains more IronIron +765.2%
Contains more CopperCopper +109.2%
Contains more ZincZinc +461.5%
Contains more PhosphorusPhosphorus +419%
Contains more ManganeseManganese +493%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +1145.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B3Vitamin B3 +125.5%
Contains more Vitamin B5Vitamin B5 +51.6%
Contains more Vitamin B6Vitamin B6 +265.6%
Contains more Vitamin B1Vitamin B1 +29.5%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Jackfruit Baked beans DV% diff.
Iron 0.23mg 1.99mg 22%
Vitamin B6 0.329mg 0.09mg 18%
Sodium 2mg 422mg 18%
Fiber 1.5g 5.5g 16%
Vitamin C 13.7mg 1.1mg 14%
Phosphorus 21mg 109mg 13%
Fructose 9.19g 11%
Selenium 5.7µg 10%
Manganese 0.043mg 0.255mg 9%
Copper 0.076mg 0.159mg 9%
Saturated fat 0.195g 1.948g 8%
Protein 1.72g 5.54g 8%
Fats 0.64g 5.15g 7%
Folate 24µg 48µg 6%
Monounsaturated fat 0.155g 2.133g 5%
Zinc 0.13mg 0.73mg 5%
Calcium 24mg 61mg 4%
Polyunsaturated fat 0.094g 0.74g 4%
Vitamin B3 0.92mg 0.408mg 3%
Vitamin B1 0.105mg 0.136mg 3%
Calories 95kcal 155kcal 3%
Potassium 448mg 358mg 3%
Magnesium 29mg 43mg 3%
Vitamin E 0.34mg 2%
Vitamin B5 0.235mg 0.155mg 2%
Cholesterol 0mg 5mg 2%
Starch 1.47g 1%
Carbs 23.25g 21.63g 1%
Vitamin A 5µg 0µg 1%
Net carbs 21.75g 16.13g N/A
Sugar 19.08g N/A
Vitamin B2 0.055mg 0.049mg 0%
Tryptophan 0.034mg 0.067mg 0%
Threonine 0.086mg 0.228mg 0%
Isoleucine 0.069mg 0.242mg 0%
Leucine 0.103mg 0.428mg 0%
Lysine 0.069mg 0.379mg 0%
Methionine 0.034mg 0.086mg 0%
Phenylalanine 0.052mg 0.287mg 0%
Valine 0.086mg 0.282mg 0%
Histidine 0.034mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +12.7%
Contains more ProteinProtein +222.1%
Contains more FatsFats +704.7%
Contains more OtherOther +169.9%
~equal in Carbs ~21.63g

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +1276.1%
Contains more Poly. FatPolyunsaturated fat +687.2%

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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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.