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  6. Jackfruit vs. Green bean raw

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

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What are the main differences between jackfruit and green bean raw?

  • Jackfruit is richer in vitamin B6 and potassium, yet green bean raw is richer in vitamin A, iron, and manganese.
  • Jackfruit's daily need coverage for vitamin B6 is 14% higher.
  • Jackfruit has 6 times more sugar than green bean raw. Jackfruit has 19.08g of sugar, while green bean raw has 3.26g.
  • Green bean raw has a lower glycemic index than jackfruit.

We used Jackfruit, raw and Beans, snap, green, raw types in this comparison.

Infographic

Jackfruit vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +112.3%
Contains less SodiumSodium -66.7%
Contains more CalciumCalcium +54.2%
Contains more IronIron +347.8%
Contains more ZincZinc +84.6%
Contains more PhosphorusPhosphorus +81%
Contains more ManganeseManganese +402.3%
~equal in Copper ~0.069mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin CVitamin C +12.3%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B3Vitamin B3 +25.3%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +20.6%
Contains more Vitamin B2Vitamin B2 +89.1%
Contains more FolateFolate +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.225mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jackfruit Green bean raw DV% diff.
Vitamin K 43µg 36%
Vitamin B6 0.329mg 0.141mg 14%
Fructose 9.19g 1.39g 10%
Iron 0.23mg 1.03mg 10%
Manganese 0.043mg 0.216mg 8%
Potassium 448mg 211mg 7%
Fiber 1.5g 2.7g 5%
Carbs 23.25g 6.97g 5%
Vitamin B2 0.055mg 0.104mg 4%
Choline 15.3mg 3%
Vitamin A 5µg 35µg 3%
Calories 95kcal 31kcal 3%
Vitamin C 13.7mg 12.2mg 2%
Vitamin B1 0.105mg 0.082mg 2%
Phosphorus 21mg 38mg 2%
Folate 24µg 33µg 2%
Fats 0.64g 0.22g 1%
Saturated fat 0.195g 0.05g 1%
Zinc 0.13mg 0.24mg 1%
Magnesium 29mg 25mg 1%
Vitamin B3 0.92mg 0.734mg 1%
Copper 0.076mg 0.069mg 1%
Calcium 24mg 37mg 1%
Selenium 0.6µg 1%
Protein 1.72g 1.83g 0%
Net carbs 21.75g 4.27g N/A
Sugar 19.08g 3.26g N/A
Starch 1.47g 0.88g 0%
Sodium 2mg 6mg 0%
Vitamin E 0.34mg 0.41mg 0%
Vitamin B5 0.235mg 0.225mg 0%
Monounsaturated fat 0.155g 0.01g 0%
Polyunsaturated fat 0.094g 0.113g 0%
Tryptophan 0.034mg 0.019mg 0%
Threonine 0.086mg 0.079mg 0%
Isoleucine 0.069mg 0.066mg 0%
Leucine 0.103mg 0.112mg 0%
Lysine 0.069mg 0.088mg 0%
Methionine 0.034mg 0.022mg 0%
Phenylalanine 0.052mg 0.067mg 0%
Valine 0.086mg 0.09mg 0%
Histidine 0.034mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more FatsFats +190.9%
Contains more CarbsCarbs +233.6%
Contains more OtherOther +40.9%
Contains more WaterWater +23%
~equal in Protein ~1.83g

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1450%
Contains less Sat. FatSaturated fat -74.4%
Contains more Poly. FatPolyunsaturated fat +20.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
7% 2% 46% 45%
Starch: 1.47 g
Sucrose: 0.42 g
Glucose: 9.48 g
Fructose: 9.19 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +67%
Contains more SucroseSucrose +16.7%
Contains more GlucoseGlucose +527.8%
Contains more FructoseFructose +561.2%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.