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Jackfruit vs. Plum — In-Depth Nutrition Comparison

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Summary of differences between Jackfruit and Plum

  • Plum has less Vitamin B6, Potassium, Vitamin B1, and Magnesium than Jackfruit.
  • Jackfruit covers your daily need of Vitamin B6 23% more than Plum.
  • Jackfruit has 5 times more Folate than Plum. While Jackfruit has 24µg of Folate, Plum has only 5µg.
  • Plum has less Sugar.

These are the specific foods used in this comparison Jackfruit, raw and Plums, raw.

Infographic

Jackfruit vs Plum 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.
:
3
Plum
Contains more Calcium +300%
Contains more Iron +35.3%
Contains more Magnesium +314.3%
Contains more Phosphorus +31.3%
Contains more Potassium +185.4%
Contains more Zinc +30%
Contains more Copper +33.3%
Contains less Sodium -100%
Contains more Manganese +20.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +300%
Contains more Iron +35.3%
Contains more Magnesium +314.3%
Contains more Phosphorus +31.3%
Contains more Potassium +185.4%
Contains more Zinc +30%
Contains more Copper +33.3%
Contains less Sodium -100%
Contains more Manganese +20.9%

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.
:
3
Plum
Contains more Vitamin E +30.8%
Contains more Vitamin C +44.2%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B5 +74.1%
Contains more Vitamin B6 +1034.5%
Contains more Folate +380%
Contains more Vitamin A +213.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin E +30.8%
Contains more Vitamin C +44.2%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B5 +74.1%
Contains more Vitamin B6 +1034.5%
Contains more Folate +380%
Contains more Vitamin A +213.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Plum
Contains more Protein +145.7%
Contains more Fats +128.6%
Contains more Carbs +103.6%
Contains more Other +151.4%
Contains more Water +18.7%
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +145.7%
Contains more Fats +128.6%
Contains more Carbs +103.6%
Contains more Other +151.4%
Contains more Water +18.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Plum
Contains more Monounsaturated Fat +15.7%
Contains more Polyunsaturated fat +113.6%
Contains less Saturated Fat -91.3%
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +15.7%
Contains more Polyunsaturated fat +113.6%
Contains less Saturated Fat -91.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
3
Plum
Contains more Starch +∞%
Contains more Glucose +87%
Contains more Fructose +199.3%
Contains more Sucrose +273.8%
Contains more Maltose +∞%
Contains more Galactose +∞%
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
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more Starch +∞%
Contains more Glucose +87%
Contains more Fructose +199.3%
Contains more Sucrose +273.8%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Plum Opinion
Net carbs 21.75g 10.02g Jackfruit
Protein 1.72g 0.7g Jackfruit
Fats 0.64g 0.28g Jackfruit
Carbs 23.25g 11.42g Jackfruit
Calories 95kcal 46kcal Jackfruit
Starch 1.47g 0g Jackfruit
Fructose 9.19g 3.07g Jackfruit
Sugar 19.08g 9.92g Plum
Fiber 1.5g 1.4g Jackfruit
Calcium 24mg 6mg Jackfruit
Iron 0.23mg 0.17mg Jackfruit
Magnesium 29mg 7mg Jackfruit
Phosphorus 21mg 16mg Jackfruit
Potassium 448mg 157mg Jackfruit
Sodium 2mg 0mg Plum
Zinc 0.13mg 0.1mg Jackfruit
Copper 0.076mg 0.057mg Jackfruit
Manganese 0.043mg 0.052mg Plum
Vitamin A 110IU 345IU Plum
Vitamin A RAE 5µg 17µg Plum
Vitamin E 0.34mg 0.26mg Jackfruit
Vitamin C 13.7mg 9.5mg Jackfruit
Vitamin B1 0.105mg 0.028mg Jackfruit
Vitamin B2 0.055mg 0.026mg Jackfruit
Vitamin B3 0.92mg 0.417mg Jackfruit
Vitamin B5 0.235mg 0.135mg Jackfruit
Vitamin B6 0.329mg 0.029mg Jackfruit
Folate 24µg 5µg Jackfruit
Vitamin K 6.4µg Plum
Tryptophan 0.034mg 0.009mg Jackfruit
Threonine 0.086mg 0.01mg Jackfruit
Isoleucine 0.069mg 0.014mg Jackfruit
Leucine 0.103mg 0.015mg Jackfruit
Lysine 0.069mg 0.016mg Jackfruit
Methionine 0.034mg 0.008mg Jackfruit
Phenylalanine 0.052mg 0.014mg Jackfruit
Valine 0.086mg 0.016mg Jackfruit
Histidine 0.034mg 0.009mg Jackfruit
Saturated Fat 0.195g 0.017g Plum
Monounsaturated Fat 0.155g 0.134g Jackfruit
Polyunsaturated fat 0.094g 0.044g Jackfruit
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

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

People also compare

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
19%
Jackfruit
9%
Plum
Minerals Daily Need Coverage Score
12%
Jackfruit
6%
Plum

Comparison summary

Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 9.16g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.178g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Jackfruit
Jackfruit is relatively richer in minerals
Which food is richer in vitamins?
Jackfruit
Jackfruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.