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, and iron.
- 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.72 g
Fats:
0.64 g
Carbs:
23.25 g
Water:
73.46 g
Other:
0.93 g
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
Saturated fat:
Sat. Fat
0.195 g
Monounsaturated fat:
Mono. Fat
0.155 g
Polyunsaturated fat:
Poly. Fat
0.094 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
12%
14%
Comparison summary
Which food contains less Sodium?
Jackfruit contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 19.08g)
Which food is lower in Saturated fat?
Elderberry is lower in Saturated fat (difference - 0.172g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 75)
Which food is cheaper?
Elderberry is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.