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  6. Jackfruit vs. Romano cheese

Jackfruit vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between jackfruit and romano cheese

  • Jackfruit has more vitamin B6 and vitamin C; however, romano cheese has more phosphorus, calcium, vitamin B12, vitamin B2, and zinc.
  • Romano cheese's daily need coverage for phosphorus is 106% more.
  • Jackfruit is lower in saturated fat.
  • Jackfruit has a higher glycemic index than romano cheese.

The food varieties used in the comparison are Jackfruit, raw and Cheese, romano.

Infographic

Jackfruit vs Romano cheese 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +420.9%
Contains more CopperCopper +153.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +115%
Contains more MagnesiumMagnesium +41.4%
Contains more CalciumCalcium +4333.3%
Contains more IronIron +234.8%
Contains more ZincZinc +1884.6%
Contains more PhosphorusPhosphorus +3519%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +47.8%
Contains more Vitamin B1Vitamin B1 +183.8%
Contains more Vitamin B3Vitamin B3 +1094.8%
Contains more Vitamin B6Vitamin B6 +287.1%
Contains more FolateFolate +242.9%
Contains more Vitamin AVitamin A +1820%
Contains more Vitamin B2Vitamin B2 +572.7%
Contains more Vitamin B5Vitamin B5 +80.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Jackfruit Romano cheese DV% diff.
Phosphorus 21mg 760mg 106%
Calcium 24mg 1064mg 104%
Saturated fat 0.195g 17.115g 77%
Sodium 2mg 1433mg 62%
Protein 1.72g 31.8g 60%
Vitamin B12 0µg 1.12µg 47%
Fats 0.64g 26.94g 40%
Cholesterol 0mg 104mg 35%
Selenium 14.5µg 26%
Vitamin B2 0.055mg 0.37mg 24%
Zinc 0.13mg 2.58mg 22%
Monounsaturated fat 0.155g 7.838g 19%
Vitamin B6 0.329mg 0.085mg 19%
Calories 95kcal 387kcal 15%
Vitamin C 13.7mg 0mg 15%
Potassium 448mg 86mg 11%
Fructose 9.19g 11%
Vitamin A 5µg 96µg 10%
Iron 0.23mg 0.77mg 7%
Carbs 23.25g 3.63g 7%
Vitamin B1 0.105mg 0.037mg 6%
Fiber 1.5g 0g 6%
Copper 0.076mg 0.03mg 5%
Vitamin B3 0.92mg 0.077mg 5%
Folate 24µg 7µg 4%
Vitamin B5 0.235mg 0.424mg 4%
Vitamin D 0.5µg 3%
Polyunsaturated fat 0.094g 0.593g 3%
Magnesium 29mg 41mg 3%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Vitamin K 2.2µg 2%
Starch 1.47g 1%
Manganese 0.043mg 0.02mg 1%
Vitamin E 0.34mg 0.23mg 1%
Net carbs 21.75g 3.63g N/A
Sugar 19.08g 0.73g N/A
Tryptophan 0.034mg 0.429mg 0%
Threonine 0.086mg 1.171mg 0%
Isoleucine 0.069mg 1.685mg 0%
Leucine 0.103mg 3.071mg 0%
Lysine 0.069mg 2.941mg 0%
Methionine 0.034mg 0.852mg 0%
Phenylalanine 0.052mg 1.71mg 0%
Valine 0.086mg 2.183mg 0%
Histidine 0.034mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +540.5%
Contains more WaterWater +137.7%
Contains more ProteinProtein +1748.8%
Contains more FatsFats +4109.4%
Contains more OtherOther +622.6%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +4956.8%
Contains more Poly. FatPolyunsaturated fat +530.9%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.