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  6. Jackfruit vs. Navy bean raw

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

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Significant differences between jackfruit and navy bean raw

  • Jackfruit has more vitamin B6; however, navy bean raw is richer in copper, folate, vitamin B1, iron, magnesium, manganese, vitamin B2, vitamin B5, and phosphorus.
  • Navy bean raw covers your daily copper needs 31% more than jackfruit.
  • Navy bean raw has 2 times less vitamin B6 than jackfruit. Jackfruit has 0.329mg of vitamin B6, while navy bean raw has 0.191mg.
  • Jackfruit has a higher glycemic index. The glycemic index of jackfruit is 75, while the glycemic index of navy bean raw is 39.

Specific food types used in this comparison are Jackfruit, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Jackfruit vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +45.9%
Contains less SodiumSodium -84.6%
Contains more MagnesiumMagnesium +248.3%
Contains more IronIron +739.1%
Contains more CopperCopper +368.4%
Contains more ZincZinc +584.6%
Contains more PhosphorusPhosphorus +376.2%
Contains more ManganeseManganese +848.8%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +72.3%
Contains more Vitamin CVitamin C +37.2%
Contains more Vitamin B1Vitamin B1 +271.4%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B3Vitamin B3 +32.6%
Contains more Vitamin B5Vitamin B5 +251.1%
Contains more FolateFolate +450%
~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 Navy bean raw DV% diff.
Copper 0.076mg 0.356mg 31%
Folate 24µg 132µg 27%
Vitamin B1 0.105mg 0.39mg 24%
Iron 0.23mg 1.93mg 21%
Magnesium 29mg 101mg 17%
Manganese 0.043mg 0.408mg 16%
Vitamin B2 0.055mg 0.215mg 12%
Vitamin B5 0.235mg 0.825mg 12%
Vitamin B6 0.329mg 0.191mg 11%
Phosphorus 21mg 100mg 11%
Fructose 9.19g 11%
Protein 1.72g 6.15g 9%
Zinc 0.13mg 0.89mg 7%
Fiber 1.5g 6%
Vitamin C 13.7mg 18.8mg 6%
Potassium 448mg 307mg 4%
Carbs 23.25g 13.05g 3%
Polyunsaturated fat 0.094g 0.407g 2%
Vitamin B3 0.92mg 1.22mg 2%
Vitamin E 0.34mg 2%
Saturated fat 0.195g 0.085g 1%
Calories 95kcal 67kcal 1%
Selenium 0.6µg 1%
Starch 1.47g 1%
Calcium 24mg 15mg 1%
Vitamin A 5µg 0µg 1%
Fats 0.64g 0.7g 0%
Net carbs 21.75g 13.05g N/A
Sugar 19.08g N/A
Sodium 2mg 13mg 0%
Monounsaturated fat 0.155g 0.052g 0%
Tryptophan 0.034mg 0.064mg 0%
Threonine 0.086mg 0.258mg 0%
Isoleucine 0.069mg 0.273mg 0%
Leucine 0.103mg 0.442mg 0%
Lysine 0.069mg 0.35mg 0%
Methionine 0.034mg 0.064mg 0%
Phenylalanine 0.052mg 0.31mg 0%
Valine 0.086mg 0.316mg 0%
Histidine 0.034mg 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more CarbsCarbs +78.2%
Contains more ProteinProtein +257.6%
~equal in Fats ~0.7g
~equal in Water ~79.15g
~equal in Other ~0.95g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +198.1%
Contains less Sat. FatSaturated fat -56.4%
Contains more Poly. FatPolyunsaturated fat +333%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.