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  6. Jackfruit vs. Bulgur dry

Jackfruit vs. Bulgur dry — In-Depth Nutrition Comparison

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What are the main differences between jackfruit and bulgur dry?

  • Jackfruit is richer in vitamin C, yet bulgur dry is richer in manganese, fiber, phosphorus, magnesium, copper, iron, vitamin B3, zinc, and vitamin B5.
  • Bulgur dry's daily need coverage for manganese is 131% higher.
  • Bulgur dry has a lower glycemic index than jackfruit.

We used Jackfruit, raw and Bulgur, dry types in this comparison.

Infographic

Jackfruit vs Bulgur dry 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains less SodiumSodium -88.2%
Contains more MagnesiumMagnesium +465.5%
Contains more CalciumCalcium +45.8%
Contains more IronIron +969.6%
Contains more CopperCopper +340.8%
Contains more ZincZinc +1384.6%
Contains more PhosphorusPhosphorus +1328.6%
Contains more ManganeseManganese +6988.4%
~equal in Potassium ~410mg

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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +121%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +455.9%
Contains more Vitamin B5Vitamin B5 +344.7%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.342mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jackfruit Bulgur dry DV% diff.
Manganese 0.043mg 3.048mg 131%
Fiber 1.5g 12.5g 44%
Phosphorus 21mg 300mg 40%
Magnesium 29mg 164mg 32%
Copper 0.076mg 0.335mg 29%
Iron 0.23mg 2.46mg 28%
Vitamin B3 0.92mg 5.114mg 26%
Protein 1.72g 12.29g 21%
Carbs 23.25g 75.87g 18%
Vitamin B5 0.235mg 1.045mg 16%
Zinc 0.13mg 1.93mg 16%
Vitamin C 13.7mg 0mg 15%
Calories 95kcal 342kcal 12%
Fructose 9.19g 11%
Vitamin B1 0.105mg 0.232mg 11%
Choline 28.1mg 5%
Vitamin B2 0.055mg 0.115mg 5%
Selenium 2.3µg 4%
Polyunsaturated fat 0.094g 0.541g 3%
Vitamin K 1.9µg 2%
Vitamin E 0.34mg 0.06mg 2%
Vitamin A 5µg 0µg 1%
Fats 0.64g 1.33g 1%
Sodium 2mg 17mg 1%
Starch 1.47g 1%
Potassium 448mg 410mg 1%
Calcium 24mg 35mg 1%
Vitamin B6 0.329mg 0.342mg 1%
Folate 24µg 27µg 1%
Net carbs 21.75g 63.37g N/A
Sugar 19.08g 0.41g N/A
Saturated fat 0.195g 0.232g 0%
Monounsaturated fat 0.155g 0.173g 0%
Tryptophan 0.034mg 0.19mg 0%
Threonine 0.086mg 0.354mg 0%
Isoleucine 0.069mg 0.455mg 0%
Leucine 0.103mg 0.83mg 0%
Lysine 0.069mg 0.339mg 0%
Methionine 0.034mg 0.19mg 0%
Phenylalanine 0.052mg 0.58mg 0%
Valine 0.086mg 0.554mg 0%
Histidine 0.034mg 0.285mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +716.2%
Contains more ProteinProtein +614.5%
Contains more FatsFats +107.8%
Contains more CarbsCarbs +226.3%
Contains more OtherOther +62.4%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains less Sat. FatSaturated fat -15.9%
Contains more Mono. FatMonounsaturated fat +11.6%
Contains more Poly. FatPolyunsaturated fat +475.5%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.