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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 RAE, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -80%
Contains more Calcium +129.2%
Contains more Iron +1056.5%
Contains more Magnesium +10.3%
Contains more Phosphorus +238.1%
Contains more Potassium +159.4%
Contains more Zinc +200%
Contains more Copper +351.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains less Sodium -80%
Contains more Calcium +129.2%
Contains more Iron +1056.5%
Contains more Magnesium +10.3%
Contains more Phosphorus +238.1%
Contains more Potassium +159.4%
Contains more Zinc +200%
Contains more Copper +351.3%

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 +1270%
Contains more Vitamin B1 +600%
Contains more Vitamin B6 +130.1%
Contains more Folate +140%
Contains more Vitamin A +3176.4%
Contains more Vitamin E +1173.5%
Contains more Vitamin B2 +34.5%
Contains more Vitamin B3 +181.4%
Contains more Vitamin B5 +119.6%
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 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +1270%
Contains more Vitamin B1 +600%
Contains more Vitamin B6 +130.1%
Contains more Folate +140%
Contains more Vitamin A +3176.4%
Contains more Vitamin E +1173.5%
Contains more Vitamin B2 +34.5%
Contains more Vitamin B3 +181.4%
Contains more Vitamin B5 +119.6%

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 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Dried fruit Opinion
Net carbs 21.75g 55.34g Dried fruit
Protein 1.72g 3.39g Dried fruit
Fats 0.64g 0.51g Jackfruit
Carbs 23.25g 62.64g Dried fruit
Calories 95kcal 241kcal Dried fruit
Starch 1.47g 0.35g Jackfruit
Fructose 9.19g 12.47g Dried fruit
Sugar 19.08g 53.44g Jackfruit
Fiber 1.5g 7.3g Dried fruit
Calcium 24mg 55mg Dried fruit
Iron 0.23mg 2.66mg Dried fruit
Magnesium 29mg 32mg Dried fruit
Phosphorus 21mg 71mg Dried fruit
Potassium 448mg 1162mg Dried fruit
Sodium 2mg 10mg Jackfruit
Zinc 0.13mg 0.39mg Dried fruit
Copper 0.076mg 0.343mg Dried fruit
Vitamin A 110IU 3604IU Dried fruit
Vitamin E 0.34mg 4.33mg Dried fruit
Vitamin D IU 0IU Dried fruit
Vitamin D µg 0µg Dried fruit
Vitamin C 13.7mg 1mg Jackfruit
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
Folate 24µg 10µg Jackfruit
Vitamin B12 0µg 0µg
Vitamin K µg 3.1µg Dried fruit
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
Cholesterol 0mg 0mg
Trans Fat 0g g Dried fruit
Saturated Fat 0.195g 0.017g Dried fruit
Monounsaturated Fat 0.155g 0.074g Jackfruit
Polyunsaturated fat 0.094g 0.074g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Dried fruit
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
38
Dried fruit
Mineral Summary Score
14
Jackfruit
50
Dried fruit

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
20%
Dried fruit
Carbohydrates
23%
Jackfruit
63%
Dried fruit
Fats
3%
Jackfruit
2%
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 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. 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.