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  6. Jackfruit vs. Chard raw

Jackfruit vs. Chard raw — In-Depth Nutrition Comparison

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Differences between jackfruit and chard raw

  • Jackfruit has more vitamin B6 and vitamin B1, while chard raw has more vitamin A, iron, vitamin C, manganese, magnesium, copper, and vitamin E.
  • Chard raw's daily need coverage for vitamin A is 120% higher.
  • Chard raw contains 3 times less vitamin B6 than jackfruit. Jackfruit contains 0.329mg of vitamin B6, while chard raw contains 0.099mg.
  • The amount of sodium in jackfruit is lower.
  • Chard raw has a lower glycemic index. The glycemic index of chard raw is 32, while the glycemic index of jackfruit is 75.

The food types used in this comparison are Jackfruit, raw and Chard, swiss, raw.

Infographic

Jackfruit vs Chard 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more PotassiumPotassium +18.2%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +179.3%
Contains more CalciumCalcium +112.5%
Contains more IronIron +682.6%
Contains more CopperCopper +135.5%
Contains more ZincZinc +176.9%
Contains more PhosphorusPhosphorus +119%
Contains more ManganeseManganese +751.2%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +162.5%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more Vitamin B6Vitamin B6 +232.3%
Contains more FolateFolate +71.4%
Contains more Vitamin CVitamin C +119%
Contains more Vitamin AVitamin A +6020%
Contains more Vitamin EVitamin E +455.9%
Contains more Vitamin B2Vitamin B2 +63.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jackfruit Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin A 5µg 306µg 33%
Iron 0.23mg 1.8mg 20%
Vitamin C 13.7mg 30mg 18%
Vitamin B6 0.329mg 0.099mg 18%
Manganese 0.043mg 0.366mg 14%
Magnesium 29mg 81mg 12%
Fructose 9.19g 11%
Copper 0.076mg 0.179mg 11%
Vitamin E 0.34mg 1.89mg 10%
Sodium 2mg 213mg 9%
Carbs 23.25g 3.74g 7%
Vitamin B1 0.105mg 0.04mg 5%
Phosphorus 21mg 46mg 4%
Calories 95kcal 19kcal 4%
Choline 18mg 3%
Folate 24µg 14µg 3%
Vitamin B3 0.92mg 0.4mg 3%
Vitamin B2 0.055mg 0.09mg 3%
Calcium 24mg 51mg 3%
Zinc 0.13mg 0.36mg 2%
Potassium 448mg 379mg 2%
Selenium 0.9µg 2%
Starch 1.47g 1%
Fats 0.64g 0.2g 1%
Vitamin B5 0.235mg 0.172mg 1%
Saturated fat 0.195g 0.03g 1%
Protein 1.72g 1.8g 0%
Net carbs 21.75g 2.14g N/A
Sugar 19.08g 1.1g N/A
Fiber 1.5g 1.6g 0%
Monounsaturated fat 0.155g 0.04g 0%
Polyunsaturated fat 0.094g 0.07g 0%
Tryptophan 0.034mg 0.017mg 0%
Threonine 0.086mg 0.083mg 0%
Isoleucine 0.069mg 0.147mg 0%
Leucine 0.103mg 0.13mg 0%
Lysine 0.069mg 0.099mg 0%
Methionine 0.034mg 0.019mg 0%
Phenylalanine 0.052mg 0.11mg 0%
Valine 0.086mg 0.11mg 0%
Histidine 0.034mg 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +220%
Contains more CarbsCarbs +521.7%
Contains more WaterWater +26.1%
Contains more OtherOther +72%
~equal in Protein ~1.8g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +287.5%
Contains more Poly. FatPolyunsaturated fat +34.3%
Contains less Sat. FatSaturated fat -84.6%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.