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Jackfruit vs. Caesar salad — In-Depth Nutrition Comparison

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Differences between jackfruit and caesar salad

  • Jackfruit has more vitamin C, while caesar salad has more phosphorus, iron, vitamin B1, calcium, vitamin B2, vitamin B12, and vitamin B3.
  • Caesar salad's daily need coverage for phosphorus is 30% higher.
  • The amount of saturated fat in jackfruit is lower.
  • Caesar salad has a lower glycemic index. The glycemic index of caesar salad is 50, while the glycemic index of jackfruit is 75.

The food types used in this comparison are Jackfruit, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Jackfruit vs Caesar salad infographic
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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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more PotassiumPotassium +163.5%
Contains less SodiumSodium -99.6%
Contains more CalciumCalcium +870.8%
Contains more IronIron +917.4%
Contains more CopperCopper +65.8%
Contains more ZincZinc +1138.5%
Contains more PhosphorusPhosphorus +1000%
Contains more ManganeseManganese +646.5%
~equal in Magnesium ~28mg

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +1460%
Contains more Vitamin EVitamin E +79.4%
Contains more Vitamin B1Vitamin B1 +259%
Contains more Vitamin B2Vitamin B2 +440%
Contains more Vitamin B3Vitamin B3 +251.8%
Contains more Vitamin B5Vitamin B5 +90.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more WaterWater +69.3%
Contains more ProteinProtein +678.5%
Contains more FatsFats +1390.6%
Contains more CarbsCarbs +35.5%
Contains more OtherOther +134.4%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +1435.5%
Contains more Poly. FatPolyunsaturated fat +1454.3%

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
86% 3% 4% 6%
Starch: 25.29 g
Sucrose: 0 g
Glucose: 0.98 g
Fructose: 1.13 g
Lactose: 0.07 g
Maltose: 1.67 g
Galactose: 0.16 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +867.3%
Contains more FructoseFructose +713.3%
Contains more StarchStarch +1620.4%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jackfruit Caesar salad
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Jackfruit Caesar salad DV% diff.
Selenium 31.4µg 57%
Phosphorus 21mg 231mg 30%
Iron 0.23mg 2.34mg 26%
Vitamin B6 0.329mg 25%
Vitamin B1 0.105mg 0.377mg 23%
Protein 1.72g 13.39g 23%
Calcium 24mg 233mg 21%
Sodium 2mg 454mg 20%
Vitamin B2 0.055mg 0.297mg 19%
Saturated fat 0.195g 4.206g 18%
Vitamin B12 0µg 0.4µg 17%
Vitamin C 13.7mg 0mg 15%
Vitamin B3 0.92mg 3.237mg 14%
Fats 0.64g 9.54g 14%
Zinc 0.13mg 1.61mg 13%
Manganese 0.043mg 0.321mg 12%
Fructose 9.19g 1.13g 10%
Starch 1.47g 25.29g 10%
Polyunsaturated fat 0.094g 1.461g 9%
Calories 95kcal 265kcal 9%
Potassium 448mg 170mg 8%
Vitamin A 5µg 78µg 8%
Cholesterol 0mg 24mg 8%
Folate 24µg 6%
Copper 0.076mg 0.126mg 6%
Monounsaturated fat 0.155g 2.38g 6%
Vitamin K 5.9µg 5%
Vitamin B5 0.235mg 0.447mg 4%
Carbs 23.25g 31.5g 3%
Vitamin E 0.34mg 0.61mg 2%
Fiber 1.5g 1.7g 1%
Net carbs 21.75g 29.8g N/A
Magnesium 29mg 28mg 0%
Sugar 19.08g 4.02g N/A
Tryptophan 0.034mg 0.15mg 0%
Threonine 0.086mg 0.393mg 0%
Isoleucine 0.069mg 0.547mg 0%
Leucine 0.103mg 1.137mg 0%
Lysine 0.069mg 0.523mg 0%
Methionine 0.034mg 0.3mg 0%
Phenylalanine 0.052mg 0.717mg 0%
Valine 0.086mg 0.7mg 0%
Histidine 0.034mg 0.36mg 0%
Omega-3 - ALA 0.079g 0.155g N/A
Omega-6 - Linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Caesar salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Jackfruit
27%
Caesar salad
Minerals Daily Need Coverage Score
12%
Jackfruit
65%
Caesar salad

Comparison summary

Which food is lower in Cholesterol?
Jackfruit
Jackfruit is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 452mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 4.011g)
Which food is lower in Sugar?
Caesar salad
Caesar salad is lower in Sugar (difference - 15.06g)
Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 25)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $0.5)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is richer in vitamins?
Caesar salad
Caesar salad is relatively richer in vitamins

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.