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  6. Jackfruit vs. Green beans

Jackfruit vs. Green beans — In-Depth Nutrition Comparison

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What are the differences between jackfruit and green beans?

  • Jackfruit is higher in vitamin B6 and potassium, yet green beans are higher in manganese, vitamin A, fiber, and iron.
  • Jackfruit's daily need coverage for vitamin B6 is 21% more.
  • Jackfruit has 5 times more sugar than green beans. While jackfruit has 19.08g of sugar, green beans have only 3.63g.
  • The glycemic index of green beans is lower.

We used Jackfruit, raw and Beans, snap, green, cooked, boiled, drained, without salt types in this article.

Infographic

Jackfruit vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +206.8%
Contains more CopperCopper +33.3%
Contains more CalciumCalcium +83.3%
Contains more IronIron +182.6%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +38.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +562.8%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +41.2%
Contains more Vitamin B1Vitamin B1 +41.9%
Contains more Vitamin B3Vitamin B3 +49.8%
Contains more Vitamin B5Vitamin B5 +217.6%
Contains more Vitamin B6Vitamin B6 +487.5%
Contains more Vitamin AVitamin A +540%
Contains more Vitamin EVitamin E +35.3%
Contains more Vitamin B2Vitamin B2 +76.4%
Contains more FolateFolate +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jackfruit Green beans DV% diff.
Vitamin K 47.9µg 40%
Vitamin B6 0.329mg 0.056mg 21%
Fructose 9.19g 11%
Manganese 0.043mg 0.285mg 11%
Potassium 448mg 146mg 9%
Fiber 1.5g 3.2g 7%
Carbs 23.25g 7.88g 5%
Iron 0.23mg 0.65mg 5%
Vitamin C 13.7mg 9.7mg 4%
Calories 95kcal 35kcal 3%
Vitamin A 5µg 32µg 3%
Choline 16.9mg 3%
Vitamin B5 0.235mg 0.074mg 3%
Vitamin B1 0.105mg 0.074mg 3%
Vitamin B2 0.055mg 0.097mg 3%
Magnesium 29mg 18mg 3%
Vitamin B3 0.92mg 0.614mg 2%
Folate 24µg 33µg 2%
Calcium 24mg 44mg 2%
Copper 0.076mg 0.057mg 2%
Phosphorus 21mg 29mg 1%
Fats 0.64g 0.28g 1%
Saturated fat 0.195g 0.064g 1%
Starch 1.47g 1%
Zinc 0.13mg 0.25mg 1%
Vitamin E 0.34mg 0.46mg 1%
Protein 1.72g 1.89g 0%
Net carbs 21.75g 4.68g N/A
Sugar 19.08g 3.63g N/A
Sodium 2mg 1mg 0%
Selenium 0.2µg 0%
Monounsaturated fat 0.155g 0.011g 0%
Polyunsaturated fat 0.094g 0.145g 0%
Tryptophan 0.034mg 0.02mg 0%
Threonine 0.086mg 0.082mg 0%
Isoleucine 0.069mg 0.069mg 0%
Leucine 0.103mg 0.116mg 0%
Lysine 0.069mg 0.091mg 0%
Methionine 0.034mg 0.023mg 0%
Phenylalanine 0.052mg 0.069mg 0%
Valine 0.086mg 0.093mg 0%
Histidine 0.034mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more FatsFats +128.6%
Contains more CarbsCarbs +195.1%
Contains more OtherOther +27.4%
Contains more WaterWater +21.5%
~equal in Protein ~1.89g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +1309.1%
Contains less Sat. FatSaturated fat -67.2%
Contains more Poly. FatPolyunsaturated fat +54.3%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.