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  6. Jackfruit vs. Coconut milk

Jackfruit vs. Coconut milk — In-Depth Nutrition Comparison

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Differences between jackfruit and coconut milk

  • Jackfruit has more vitamin B6, vitamin C, vitamin B1, and potassium, while coconut milk has more manganese, copper, iron, and phosphorus.
  • Coconut milk's daily need coverage for saturated fat is 105% higher.
  • Coconut milk contains 10 times less vitamin B6 than jackfruit. Jackfruit contains 0.329mg of vitamin B6, while coconut milk contains 0.033mg.
  • The amount of saturated fat in jackfruit is lower.
  • Jackfruit has a lower glycemic index. The glycemic index of jackfruit is 75, while the glycemic index of coconut milk is 97.

The food types used in this comparison are Jackfruit, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Jackfruit vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +70.3%
Contains less SodiumSodium -86.7%
Contains more MagnesiumMagnesium +27.6%
Contains more IronIron +613%
Contains more CopperCopper +250%
Contains more ZincZinc +415.4%
Contains more PhosphorusPhosphorus +376.2%
Contains more ManganeseManganese +2030.2%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +389.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +126.7%
Contains more Vitamin B1Vitamin B1 +303.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +21.1%
Contains more Vitamin B5Vitamin B5 +28.4%
Contains more Vitamin B6Vitamin B6 +897%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jackfruit Coconut milk DV% diff.
Saturated fat 0.195g 21.14g 95%
Manganese 0.043mg 0.916mg 38%
Fats 0.64g 23.84g 36%
Vitamin B6 0.329mg 0.033mg 23%
Copper 0.076mg 0.266mg 21%
Iron 0.23mg 1.64mg 18%
Vitamin C 13.7mg 2.8mg 12%
Phosphorus 21mg 100mg 11%
Fructose 9.19g 11%
Selenium 6.2µg 11%
Calories 95kcal 230kcal 7%
Vitamin B1 0.105mg 0.026mg 7%
Carbs 23.25g 5.54g 6%
Potassium 448mg 263mg 5%
Zinc 0.13mg 0.67mg 5%
Vitamin B2 0.055mg 0mg 4%
Fiber 1.5g 2.2g 3%
Monounsaturated fat 0.155g 1.014g 2%
Magnesium 29mg 37mg 2%
Choline 8.5mg 2%
Folate 24µg 16µg 2%
Calcium 24mg 16mg 1%
Polyunsaturated fat 0.094g 0.261g 1%
Vitamin A 5µg 0µg 1%
Sodium 2mg 15mg 1%
Vitamin B5 0.235mg 0.183mg 1%
Vitamin B3 0.92mg 0.76mg 1%
Protein 1.72g 2.29g 1%
Starch 1.47g 1%
Vitamin E 0.34mg 0.15mg 1%
Net carbs 21.75g 3.34g N/A
Sugar 19.08g 3.34g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.034mg 0.027mg 0%
Threonine 0.086mg 0.083mg 0%
Isoleucine 0.069mg 0.09mg 0%
Leucine 0.103mg 0.17mg 0%
Lysine 0.069mg 0.101mg 0%
Methionine 0.034mg 0.043mg 0%
Phenylalanine 0.052mg 0.116mg 0%
Valine 0.086mg 0.139mg 0%
Histidine 0.034mg 0.053mg 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% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more CarbsCarbs +319.7%
Contains more OtherOther +31%
Contains more ProteinProtein +33.1%
Contains more FatsFats +3625%
~equal in Water ~67.62g

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +554.2%
Contains more Poly. FatPolyunsaturated fat +177.7%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.