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Jackfruit vs Dates - In-Depth Nutrition Comparison

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Differences between Jackfruit and Dates

  • Jackfruit has more Vitamin C and Vitamin B6, while Dates has more Fiber, Copper, Iron, Manganese, Vitamin B5, Potassium and Phosphorus.
  • Dates ' daily need coverage for Fiber is 26% higher.
  • Dates contain 34 times less Vitamin C than Jackfruit. Jackfruit contains 13.7mg of Vitamin C, while Dates contain 0.4mg.

The food types used in this comparison are Jackfruit, raw and Dates, deglet noor.

Infographic

Jackfruit vs Dates  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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +343.5%
Contains more Calcium +62.5%
Contains more Potassium +46.4%
Contains more Magnesium +48.3%
Contains more Copper +171.1%
Contains more Zinc +123.1%
Contains more Phosphorus +195.2%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Iron +343.5%
Contains more Calcium +62.5%
Contains more Potassium +46.4%
Contains more Magnesium +48.3%
Contains more Copper +171.1%
Contains more Zinc +123.1%
Contains more Phosphorus +195.2%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +3325%
Contains more Vitamin A +1000%
Contains more Vitamin E +580%
Contains more Vitamin B1 +101.9%
Contains more Vitamin B6 +99.4%
Contains more Folate +26.3%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +38.5%
Contains more Vitamin B5 +150.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 7% 7% 0% 27% 13% 18% 15% 76% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +3325%
Contains more Vitamin A +1000%
Contains more Vitamin E +580%
Contains more Vitamin B1 +101.9%
Contains more Vitamin B6 +99.4%
Contains more Folate +26.3%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +38.5%
Contains more Vitamin B5 +150.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
19
Jackfruit
12
Dates
Mineral Summary Score
14
Jackfruit
30
Dates

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
10%
Jackfruit
15%
Dates
Carbohydrates
23%
Jackfruit
75%
Dates
Fats
3%
Jackfruit
2%
Dates

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Jackfruit Dates
Lower in Sugars ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Jackfruit Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Jackfruit
Jackfruit contains less Sugars (difference - 44.27g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.163g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Jackfruit Dates Opinion
Calories 95 282 Dates
Protein 1.72 2.45 Dates
Fats 0.64 0.39 Jackfruit
Vitamin C 13.7 0.4 Jackfruit
Carbs 23.25 75.03 Dates
Cholesterol 0 0
Vitamin D 0 Dates
Iron 0.23 1.02 Dates
Calcium 24 39 Dates
Potassium 448 656 Dates
Magnesium 29 43 Dates
Sugars 19.08 63.35 Jackfruit
Fiber 1.5 8 Dates
Copper 0.076 0.206 Dates
Zinc 0.13 0.29 Dates
Starch 1.47 Jackfruit
Phosphorus 21 62 Dates
Sodium 2 2
Vitamin A 110 10 Jackfruit
Vitamin E 0.34 0.05 Jackfruit
Vitamin D 0 Dates
Vitamin B1 0.105 0.052 Jackfruit
Vitamin B2 0.055 0.066 Dates
Vitamin B3 0.92 1.274 Dates
Vitamin B5 0.235 0.589 Dates
Vitamin B6 0.329 0.165 Jackfruit
Vitamin B12 0 0
Vitamin K 2.7 Dates
Folate 24 19 Jackfruit
Trans Fat 0 0
Saturated Fat 0.195 0.032 Dates
Monounsaturated Fat 0.155 0.036 Jackfruit
Polyunsaturated fat 0.094 0.019 Jackfruit
Tryptophan 0.034 0.012 Jackfruit
Threonine 0.086 0.043 Jackfruit
Isoleucine 0.069 0.049 Jackfruit
Leucine 0.103 0.084 Jackfruit
Lysine 0.069 0.066 Jackfruit
Methionine 0.034 0.022 Jackfruit
Phenylalanine 0.052 0.05 Jackfruit
Valine 0.086 0.071 Jackfruit
Histidine 0.034 0.032 Jackfruit
Fructose 9.19 19.56 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.