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Jackfruit vs. Macaroon — In-Depth Nutrition Comparison

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Summary of differences between jackfruit and macaroon

  • Jackfruit has more vitamin B6, vitamin C, potassium, and vitamin B1; however, macaroon is higher in copper, fiber, iron, and phosphorus.
  • Macaroon covers your daily need for saturated fat, 100% more than jackfruit.
  • Jackfruit has less saturated fat.
  • The glycemic index of jackfruit is higher.

These are the specific foods used in this comparison Jackfruit, raw and Cookies, coconut macaroon.

Infographic

Jackfruit vs Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more CalciumCalcium +380%
Contains more PotassiumPotassium +264.2%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +∞%
Contains more IronIron +256.5%
Contains more CopperCopper +253.9%
Contains more ZincZinc +461.5%
Contains more PhosphorusPhosphorus +223.8%
~equal in Magnesium ~29mg

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% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +78.9%
Contains more Vitamin B1Vitamin B1 +425%
Contains more Vitamin B3Vitamin B3 +318.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +242.7%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more WaterWater +538.8%
Contains more ProteinProtein +75.6%
Contains more FatsFats +3423.4%
Contains more CarbsCarbs +163.3%
Contains more OtherOther +83.9%

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
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +938.7%
Contains more Poly. FatPolyunsaturated fat +761.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Macaroon DV% diff.
Saturated fat 0.195g 20.099g 90%
Fats 0.64g 22.55g 34%
Copper 0.076mg 0.269mg 21%
Calories 95kcal 460kcal 18%
Vitamin B6 0.329mg 0.096mg 18%
Vitamin C 13.7mg 0mg 15%
Fiber 1.5g 5.1g 14%
Carbs 23.25g 61.22g 13%
Selenium 6.8µg 12%
Fructose 9.19g 11%
Sodium 2mg 241mg 10%
Potassium 448mg 123mg 10%
Vitamin B1 0.105mg 0.02mg 7%
Iron 0.23mg 0.82mg 7%
Phosphorus 21mg 68mg 7%
Folate 24µg 3µg 5%
Vitamin B5 0.235mg 5%
Polyunsaturated fat 0.094g 0.81g 5%
Zinc 0.13mg 0.73mg 5%
Vitamin B3 0.92mg 0.22mg 4%
Monounsaturated fat 0.155g 1.61g 4%
Protein 1.72g 3.02g 3%
Manganese 0.043mg 2%
Calcium 24mg 5mg 2%
Choline 9.1mg 2%
Vitamin E 0.34mg 0.19mg 1%
Vitamin A 5µg 0µg 1%
Starch 1.47g 1%
Vitamin K 1.1µg 1%
Net carbs 21.75g 56.12g N/A
Magnesium 29mg 29mg 0%
Sugar 19.08g 45.16g N/A
Vitamin B2 0.055mg 0.06mg 0%
Tryptophan 0.034mg 0%
Threonine 0.086mg 0%
Isoleucine 0.069mg 0%
Leucine 0.103mg 0%
Lysine 0.069mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.052mg 0%
Valine 0.086mg 0%
Histidine 0.034mg 0%
Omega-3 - ALA 0.079g 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 Macaroon
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
5%
Macaroon
Minerals Daily Need Coverage Score
12%
Jackfruit
27%
Macaroon

Comparison summary

Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 43)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $0.5)
Which food is richer in minerals?
Macaroon
Macaroon is relatively richer in minerals
Which food is lower in Sugar?
Jackfruit
Jackfruit is lower in Sugar (difference - 26.08g)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 239mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 19.904g)
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)

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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.