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  6. Jackfruit vs. Dried fruit

Jackfruit vs. Dried fruit — In-Depth Nutrition Comparison

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What are the main differences between Jackfruit and Dried fruit?

  • Jackfruit is richer in Vitamin B6, and Vitamin C, yet Dried fruit is richer in Iron, Copper, Vitamin E, Fiber, Potassium, Vitamin A, Vitamin B3, and Manganese.
  • Dried fruit's daily need coverage for Iron is 30% higher.
  • Jackfruit has 14 times more Vitamin C than Dried fruit. Jackfruit has 13.7mg of Vitamin C, while Dried fruit has 1mg.

We used Jackfruit, raw and Apricots, dried, sulfured, uncooked types in this comparison.

Infographic

Jackfruit vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +129.2%
Contains more PotassiumPotassium +159.4%
Contains more IronIron +1056.5%
Contains more CopperCopper +351.3%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +238.1%
Contains more ManganeseManganese +446.5%

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% 6.6% 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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +1270%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B6Vitamin B6 +130.1%
Contains more FolateFolate +140%
Contains more Vitamin AVitamin A +3176.4%
Contains more Vitamin EVitamin E +1173.5%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B3Vitamin B3 +181.4%
Contains more Vitamin B5Vitamin B5 +119.6%
~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +25.5%
Contains more WaterWater +137.8%
Contains more ProteinProtein +97.1%
Contains more CarbsCarbs +169.4%
Contains more OtherOther +176.3%

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% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +109.5%
Contains more Poly. FatPolyunsaturated fat +27%
Contains less Sat. FatSaturated Fat -91.3%

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +320%
Contains more SucroseSucrose +1778.6%
Contains more GlucoseGlucose +248.9%
Contains more FructoseFructose +35.7%
~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 Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Dried fruit Opinion
Calories 95kcal 241kcal Dried fruit
Protein 1.72g 3.39g Dried fruit
Fats 0.64g 0.51g Jackfruit
Vitamin C 13.7mg 1mg Jackfruit
Net carbs 21.75g 55.34g Dried fruit
Carbs 23.25g 62.64g Dried fruit
Magnesium 29mg 32mg Dried fruit
Calcium 24mg 55mg Dried fruit
Potassium 448mg 1162mg Dried fruit
Iron 0.23mg 2.66mg Dried fruit
Sugar 19.08g 53.44g Jackfruit
Fiber 1.5g 7.3g Dried fruit
Copper 0.076mg 0.343mg Dried fruit
Zinc 0.13mg 0.39mg Dried fruit
Starch 1.47g 0.35g Jackfruit
Phosphorus 21mg 71mg Dried fruit
Sodium 2mg 10mg Jackfruit
Vitamin A 110IU 3604IU Dried fruit
Vitamin A 5µg 180µg Dried fruit
Vitamin E 0.34mg 4.33mg Dried fruit
Manganese 0.043mg 0.235mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin B1 0.105mg 0.015mg Jackfruit
Vitamin B2 0.055mg 0.074mg Dried fruit
Vitamin B3 0.92mg 2.589mg Dried fruit
Vitamin B5 0.235mg 0.516mg Dried fruit
Vitamin B6 0.329mg 0.143mg Jackfruit
Vitamin K 3.1µg Dried fruit
Folate 24µg 10µg Jackfruit
Choline 13.9mg Dried fruit
Saturated Fat 0.195g 0.017g Dried fruit
Monounsaturated Fat 0.155g 0.074g Jackfruit
Polyunsaturated fat 0.094g 0.074g Jackfruit
Tryptophan 0.034mg 0.016mg Jackfruit
Threonine 0.086mg 0.073mg Jackfruit
Isoleucine 0.069mg 0.063mg Jackfruit
Leucine 0.103mg 0.105mg Dried fruit
Lysine 0.069mg 0.083mg Dried fruit
Methionine 0.034mg 0.015mg Jackfruit
Phenylalanine 0.052mg 0.062mg Dried fruit
Valine 0.086mg 0.078mg Jackfruit
Histidine 0.034mg 0.047mg Dried fruit
Fructose 9.19g 12.47g Dried fruit
Omega-3 - ALA 0.079g Jackfruit
Omega-6 - Linoleic acid 0.015g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Dried fruit
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
36%
Dried fruit
Minerals Daily Need Coverage Score
12%
Jackfruit
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Jackfruit
Jackfruit is lower in Sugar (difference - 34.36g)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 8mg)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.178g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.