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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 Calcium +62.5%
Contains more Iron +343.5%
Contains more Magnesium +48.3%
Contains more Phosphorus +195.2%
Contains more Potassium +46.4%
Contains more Zinc +123.1%
Contains more Copper +171.1%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains more Calcium +62.5%
Contains more Iron +343.5%
Contains more Magnesium +48.3%
Contains more Phosphorus +195.2%
Contains more Potassium +46.4%
Contains more Zinc +123.1%
Contains more Copper +171.1%
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 A +1000%
Contains more Vitamin E +580%
Contains more Vitamin C +3325%
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 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 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +1000%
Contains more Vitamin E +580%
Contains more Vitamin C +3325%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Dates Opinion
Net carbs 21.75g 67.03g Dates
Protein 1.72g 2.45g Dates
Fats 0.64g 0.39g Jackfruit
Carbs 23.25g 75.03g Dates
Calories 95kcal 282kcal Dates
Starch 1.47g g Jackfruit
Fructose 9.19g 19.56g Dates
Sugar 19.08g 63.35g Jackfruit
Fiber 1.5g 8g Dates
Calcium 24mg 39mg Dates
Iron 0.23mg 1.02mg Dates
Magnesium 29mg 43mg Dates
Phosphorus 21mg 62mg Dates
Potassium 448mg 656mg Dates
Sodium 2mg 2mg
Zinc 0.13mg 0.29mg Dates
Copper 0.076mg 0.206mg Dates
Vitamin A 110IU 10IU Jackfruit
Vitamin E 0.34mg 0.05mg Jackfruit
Vitamin D IU 0IU Dates
Vitamin D µg 0µg Dates
Vitamin C 13.7mg 0.4mg Jackfruit
Vitamin B1 0.105mg 0.052mg Jackfruit
Vitamin B2 0.055mg 0.066mg Dates
Vitamin B3 0.92mg 1.274mg Dates
Vitamin B5 0.235mg 0.589mg Dates
Vitamin B6 0.329mg 0.165mg Jackfruit
Folate 24µg 19µg Jackfruit
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Dates
Tryptophan 0.034mg 0.012mg Jackfruit
Threonine 0.086mg 0.043mg Jackfruit
Isoleucine 0.069mg 0.049mg Jackfruit
Leucine 0.103mg 0.084mg Jackfruit
Lysine 0.069mg 0.066mg Jackfruit
Methionine 0.034mg 0.022mg Jackfruit
Phenylalanine 0.052mg 0.05mg Jackfruit
Valine 0.086mg 0.071mg Jackfruit
Histidine 0.034mg 0.032mg Jackfruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.195g 0.032g Dates
Monounsaturated Fat 0.155g 0.036g Jackfruit
Polyunsaturated fat 0.094g 0.019g Jackfruit

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
10%
Jackfruit
15%
Dates
Carbohydrates
23%
Jackfruit
75%
Dates
Fats
3%
Jackfruit
2%
Dates

Comparison summary

Which food is lower in Sugar?
Jackfruit
Jackfruit is lower in Sugar (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 Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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

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 to 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.