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Jackfruit vs. Cranberries — In-Depth Nutrition Comparison

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Important differences between jackfruit and cranberries

  • Jackfruit has more vitamin B6, potassium, vitamin B1, folate, magnesium, and vitamin B3; however, cranberries have more manganese, fiber, and vitamin E.
  • Jackfruit's daily need coverage for vitamin B6 is 21% more.
  • Jackfruit has 24 times more folate than cranberries. Jackfruit has 24µg of folate, while cranberries have 1µg.
  • Cranberries are lower in sugar.
  • Jackfruit has a higher glycemic index than cranberries.

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

Infographic

Jackfruit vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +460%
Contains more CopperCopper +35.7%
Contains more ZincZinc +44.4%
Contains more PhosphorusPhosphorus +90.9%
Contains more ManganeseManganese +520.9%
~equal in Iron ~0.23mg
~equal in Sodium ~2mg

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B1Vitamin B1 +775%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +810.9%
Contains more Vitamin B6Vitamin B6 +477.2%
Contains more FolateFolate +2300%
Contains more Vitamin EVitamin E +288.2%
Contains more Vitamin B5Vitamin B5 +25.5%
~equal in Vitamin C ~14mg
~equal in Vitamin D ~0µg
~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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +273.9%
Contains more FatsFats +392.3%
Contains more CarbsCarbs +94.2%
Contains more OtherOther +675%
Contains more WaterWater +18.9%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +761.1%
Contains more Poly. FatPolyunsaturated fat +70.9%
Contains less Sat. FatSaturated fat -95.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +162.5%
Contains more GlucoseGlucose +175.6%
Contains more FructoseFructose +1271.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Cranberries DV% diff.
Vitamin B6 0.329mg 0.057mg 21%
Fructose 9.19g 0.67g 11%
Potassium 448mg 80mg 11%
Manganese 0.043mg 0.267mg 10%
Fiber 1.5g 3.6g 8%
Vitamin B1 0.105mg 0.012mg 8%
Vitamin E 0.34mg 1.32mg 7%
Folate 24µg 1µg 6%
Magnesium 29mg 6mg 5%
Vitamin B3 0.92mg 0.101mg 5%
Vitamin K 5µg 4%
Carbs 23.25g 11.97g 4%
Vitamin B2 0.055mg 0.02mg 3%
Protein 1.72g 0.46g 3%
Calories 95kcal 46kcal 2%
Copper 0.076mg 0.056mg 2%
Calcium 24mg 8mg 2%
Phosphorus 21mg 11mg 1%
Fats 0.64g 0.13g 1%
Choline 5.5mg 1%
Vitamin B5 0.235mg 0.295mg 1%
Saturated fat 0.195g 0.008g 1%
Starch 1.47g 0g 1%
Vitamin C 13.7mg 14mg 0%
Net carbs 21.75g 8.37g N/A
Iron 0.23mg 0.23mg 0%
Sugar 19.08g 4.27g N/A
Zinc 0.13mg 0.09mg 0%
Sodium 2mg 2mg 0%
Vitamin A 5µg 3µg 0%
Selenium 0.1µg 0%
Monounsaturated fat 0.155g 0.018g 0%
Polyunsaturated fat 0.094g 0.055g 0%
Tryptophan 0.034mg 0.003mg 0%
Threonine 0.086mg 0.028mg 0%
Isoleucine 0.069mg 0.033mg 0%
Leucine 0.103mg 0.053mg 0%
Lysine 0.069mg 0.039mg 0%
Methionine 0.034mg 0.003mg 0%
Phenylalanine 0.052mg 0.036mg 0%
Valine 0.086mg 0.045mg 0%
Histidine 0.034mg 0.018mg 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 Cranberries
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
10%
Cranberries
Minerals Daily Need Coverage Score
12%
Jackfruit
8%
Cranberries

Comparison summary

Which food is richer in minerals?
Jackfruit
Jackfruit is relatively richer in minerals
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 14.81g)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.187g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 30)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.