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  6. Jackfruit vs. Elderberry

Jackfruit vs. Elderberry — In-Depth Nutrition Comparison

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Important differences between jackfruit and elderberries

  • Jackfruit has more vitamin B6 and magnesium; however, elderberries have more vitamin C, fiber, iron, and vitamin A.
  • Elderberries' daily need coverage for vitamin C is 25% more.
  • Jackfruit has 6 times more magnesium than elderberries. Jackfruit has 29mg of magnesium, while elderberries have 5mg.

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

Infographic

Jackfruit vs Elderberry 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 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
Contains more MagnesiumMagnesium +480%
Contains more PotassiumPotassium +60%
Contains more CopperCopper +24.6%
Contains more ZincZinc +18.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +58.3%
Contains more IronIron +595.7%
Contains more PhosphorusPhosphorus +85.7%

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 120% 10% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +84%
Contains more Vitamin B5Vitamin B5 +67.9%
Contains more Vitamin B6Vitamin B6 +43%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +162.8%
Contains more Vitamin AVitamin A +500%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Jackfruit Elderberry DV% diff.
Vitamin C 13.7mg 36mg 25%
Fiber 1.5g 7g 22%
Iron 0.23mg 1.6mg 17%
Fructose 9.19g 11%
Vitamin B6 0.329mg 0.23mg 8%
Magnesium 29mg 5mg 6%
Folate 24µg 6µg 5%
Potassium 448mg 280mg 5%
Vitamin A 5µg 30µg 3%
Vitamin B3 0.92mg 0.5mg 3%
Phosphorus 21mg 39mg 3%
Vitamin B1 0.105mg 0.07mg 3%
Copper 0.076mg 0.061mg 2%
Protein 1.72g 0.66g 2%
Vitamin B5 0.235mg 0.14mg 2%
Carbs 23.25g 18.4g 2%
Vitamin E 0.34mg 2%
Manganese 0.043mg 2%
Saturated fat 0.195g 0.023g 1%
Polyunsaturated fat 0.094g 0.247g 1%
Calories 95kcal 73kcal 1%
Selenium 0.6µg 1%
Starch 1.47g 1%
Calcium 24mg 38mg 1%
Fats 0.64g 0.5g 0%
Net carbs 21.75g 11.4g N/A
Sugar 19.08g N/A
Zinc 0.13mg 0.11mg 0%
Sodium 2mg 6mg 0%
Vitamin B2 0.055mg 0.06mg 0%
Monounsaturated fat 0.155g 0.08g 0%
Tryptophan 0.034mg 0.013mg 0%
Threonine 0.086mg 0.027mg 0%
Isoleucine 0.069mg 0.027mg 0%
Leucine 0.103mg 0.06mg 0%
Lysine 0.069mg 0.026mg 0%
Methionine 0.034mg 0.014mg 0%
Phenylalanine 0.052mg 0.04mg 0%
Valine 0.086mg 0.033mg 0%
Histidine 0.034mg 0.015mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

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
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more ProteinProtein +160.6%
Contains more FatsFats +28%
Contains more CarbsCarbs +26.4%
Contains more OtherOther +45.3%
~equal in Water ~79.8g

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
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
Contains more Mono. FatMonounsaturated fat +93.8%
Contains less Sat. FatSaturated fat -88.2%
Contains more Poly. FatPolyunsaturated fat +162.8%

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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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.