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  6. Jackfruit vs. Cranberry bean raw

Jackfruit vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Summary of differences between jackfruit and cranberry bean raw

  • Jackfruit has less folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, zinc, magnesium, and potassium than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 145% more than jackfruit.
  • The glycemic index of jackfruit is higher.

These are the specific foods used in this comparison Jackfruit, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Jackfruit vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +437.9%
Contains more CalciumCalcium +429.2%
Contains more PotassiumPotassium +197.3%
Contains more IronIron +2073.9%
Contains more CopperCopper +944.7%
Contains more ZincZinc +2692.3%
Contains more PhosphorusPhosphorus +1671.4%
Contains more ManganeseManganese +2039.5%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +611.4%
Contains more Vitamin B2Vitamin B2 +287.3%
Contains more Vitamin B3Vitamin B3 +58.2%
Contains more Vitamin B5Vitamin B5 +218.3%
Contains more FolateFolate +2416.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.309mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Jackfruit Cranberry bean raw DV% diff.
Folate 24µg 604µg 145%
Fiber 1.5g 24.7g 93%
Copper 0.076mg 0.794mg 80%
Iron 0.23mg 5mg 60%
Vitamin B1 0.105mg 0.747mg 54%
Phosphorus 21mg 372mg 50%
Protein 1.72g 23.03g 43%
Manganese 0.043mg 0.92mg 38%
Zinc 0.13mg 3.63mg 32%
Magnesium 29mg 156mg 30%
Potassium 448mg 1332mg 26%
Selenium 12.7µg 23%
Vitamin C 13.7mg 0mg 15%
Vitamin B2 0.055mg 0.213mg 12%
Calories 95kcal 335kcal 12%
Carbs 23.25g 60.05g 12%
Fructose 9.19g 11%
Calcium 24mg 127mg 10%
Vitamin B5 0.235mg 0.748mg 10%
Vitamin B3 0.92mg 1.455mg 3%
Polyunsaturated fat 0.094g 0.527g 3%
Vitamin E 0.34mg 2%
Vitamin B6 0.329mg 0.309mg 2%
Starch 1.47g 1%
Vitamin A 5µg 0µg 1%
Fats 0.64g 1.23g 1%
Saturated fat 0.195g 0.316g 1%
Net carbs 21.75g 35.35g N/A
Sugar 19.08g N/A
Sodium 2mg 6mg 0%
Monounsaturated fat 0.155g 0.106g 0%
Tryptophan 0.034mg 0.273mg 0%
Threonine 0.086mg 0.969mg 0%
Isoleucine 0.069mg 1.017mg 0%
Leucine 0.103mg 1.838mg 0%
Lysine 0.069mg 1.58mg 0%
Methionine 0.034mg 0.346mg 0%
Phenylalanine 0.052mg 1.245mg 0%
Valine 0.086mg 1.205mg 0%
Histidine 0.034mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +492.9%
Contains more ProteinProtein +1239%
Contains more FatsFats +92.2%
Contains more CarbsCarbs +158.3%
Contains more OtherOther +254.8%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -38.3%
Contains more Mono. FatMonounsaturated fat +46.2%
Contains more Poly. FatPolyunsaturated fat +460.6%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.