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  6. Jackfruit vs. Sardines

Jackfruit vs. Sardines — In-Depth Nutrition Comparison

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Important differences between jackfruit and sardines

  • Jackfruit has more vitamin C and vitamin B6; however, sardines have more vitamin B12, phosphorus, calcium, iron, vitamin B3, and vitamin B2.
  • Sardines' daily need coverage for vitamin B12 is 373% more.
  • Jackfruit is lower in sodium.
  • Jackfruit has a higher glycemic index than sardines.

The food varieties used in the comparison are Jackfruit, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Jackfruit vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more PotassiumPotassium +12.8%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +34.5%
Contains more CalciumCalcium +1491.7%
Contains more IronIron +1169.6%
Contains more CopperCopper +144.7%
Contains more ZincZinc +907.7%
Contains more PhosphorusPhosphorus +2233.3%
Contains more ManganeseManganese +151.2%

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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +31.3%
Contains more Vitamin B6Vitamin B6 +97%
Contains more FolateFolate +140%
Contains more Vitamin AVitamin A +540%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +312.7%
Contains more Vitamin B3Vitamin B3 +470.1%
Contains more Vitamin B5Vitamin B5 +173.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Jackfruit Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 52.7µg 96%
Phosphorus 21mg 490mg 67%
Cholesterol 0mg 142mg 47%
Protein 1.72g 24.62g 46%
Calcium 24mg 382mg 36%
Polyunsaturated fat 0.094g 5.148g 34%
Iron 0.23mg 2.92mg 34%
Vitamin B3 0.92mg 5.245mg 27%
Vitamin D 4.8µg 24%
Vitamin D 193IU 24%
Fats 0.64g 11.45g 17%
Vitamin C 13.7mg 0mg 15%
Choline 75mg 14%
Sodium 2mg 307mg 13%
Vitamin B2 0.055mg 0.227mg 13%
Copper 0.076mg 0.186mg 12%
Vitamin B6 0.329mg 0.167mg 12%
Zinc 0.13mg 1.31mg 11%
Vitamin E 0.34mg 2.04mg 11%
Fructose 9.19g 11%
Monounsaturated fat 0.155g 3.869g 9%
Carbs 23.25g 0g 8%
Vitamin B5 0.235mg 0.642mg 8%
Saturated fat 0.195g 1.528g 6%
Calories 95kcal 208kcal 6%
Fiber 1.5g 0g 6%
Folate 24µg 10µg 4%
Vitamin A 5µg 32µg 3%
Manganese 0.043mg 0.108mg 3%
Vitamin B1 0.105mg 0.08mg 2%
Vitamin K 2.6µg 2%
Potassium 448mg 397mg 2%
Magnesium 29mg 39mg 2%
Starch 1.47g 1%
Net carbs 21.75g 0g N/A
Sugar 19.08g 0g N/A
Tryptophan 0.034mg 0.276mg 0%
Threonine 0.086mg 1.079mg 0%
Isoleucine 0.069mg 1.134mg 0%
Leucine 0.103mg 2.001mg 0%
Lysine 0.069mg 2.26mg 0%
Methionine 0.034mg 0.729mg 0%
Phenylalanine 0.052mg 0.961mg 0%
Valine 0.086mg 1.268mg 0%
Histidine 0.034mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.2%
Contains more ProteinProtein +1331.4%
Contains more FatsFats +1689.1%
Contains more OtherOther +364.5%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -87.2%
Contains more Mono. FatMonounsaturated fat +2396.1%
Contains more Poly. FatPolyunsaturated fat +5376.6%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.