Jackfruit vs. Garden asparagus — In-Depth Nutrition Comparison
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A recap on differences between Jackfruit and Garden asparagus
- Jackfruit has more Vitamin B6, Vitamin C, and Potassium, however, Garden asparagus is higher in Iron, Copper, Folate, Vitamin B2, and Vitamin E .
- Garden asparagus covers your daily Iron needs 24% more than Jackfruit.
- Garden asparagus contains 4 times less Vitamin B6 than Jackfruit. Jackfruit contains 0.329mg of Vitamin B6, while Garden asparagus contains 0.091mg.
Food varieties used in this article are Jackfruit, raw and Asparagus, raw.
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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
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Magnesium
+107.1%
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Potassium
+121.8%
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Iron
+830.4%
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Phosphorus
+147.6%
Contains
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Zinc
+315.4%
Contains
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Copper
+148.7%
Contains
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Manganese
+267.4%
Equal in Calcium - 24
Equal in Sodium - 2
Contains
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Magnesium
+107.1%
Contains
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Potassium
+121.8%
Contains
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Iron
+830.4%
Contains
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Phosphorus
+147.6%
Contains
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Zinc
+315.4%
Contains
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Copper
+148.7%
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Manganese
+267.4%
Equal in Calcium - 24
Equal in Sodium - 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.
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Vitamin C
+144.6%
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Vitamin B6
+261.5%
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Vitamin A
+587.3%
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Vitamin E
+232.4%
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Vitamin B1
+36.2%
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Vitamin B2
+156.4%
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Vitamin B5
+16.6%
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Folate
+116.7%
Equal in Vitamin B3 - 0.978
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Vitamin C
+144.6%
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Vitamin B6
+261.5%
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Vitamin A
+587.3%
Contains
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Vitamin E
+232.4%
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Vitamin B1
+36.2%
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Vitamin B2
+156.4%
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Vitamin B5
+16.6%
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Folate
+116.7%
Equal in Vitamin B3 - 0.978
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+433.3%
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Carbs
+499.2%
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Other
+60.3%
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Protein
+27.9%
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Water
+26.9%
Protein:
1.72 g
Fats:
0.64 g
Carbs:
23.25 g
Water:
73.46 g
Other:
0.93 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Contains
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Fats
+433.3%
Contains
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Carbs
+499.2%
Contains
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Other
+60.3%
Contains
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Protein
+27.9%
Contains
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Water
+26.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+∞%
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Polyunsaturated fat
+88%
Contains
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Saturated Fat
-79.5%
Saturated Fat:
0.195 g
Monounsaturated Fat:
0.155 g
Polyunsaturated fat:
0.094 g
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
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Monounsaturated Fat
+∞%
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Polyunsaturated fat
+88%
Contains
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Saturated Fat
-79.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+82.6%
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Glucose
+1358.5%
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Fructose
+819%
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
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
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Sucrose
+82.6%
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Glucose
+1358.5%
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Fructose
+819%
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 price |
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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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 21.75g | 1.78g |
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| Protein | 1.72g | 2.2g |
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| Fats | 0.64g | 0.12g |
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| Carbs | 23.25g | 3.88g |
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| Calories | 95kcal | 20kcal |
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| Starch | 1.47g |
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| Fructose | 9.19g | 1g |
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| Sugar | 19.08g | 1.88g |
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| Fiber | 1.5g | 2.1g |
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| Calcium | 24mg | 24mg | |
| Iron | 0.23mg | 2.14mg |
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| Magnesium | 29mg | 14mg |
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| Phosphorus | 21mg | 52mg |
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| Potassium | 448mg | 202mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 0.13mg | 0.54mg |
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| Copper | 0.076mg | 0.189mg |
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| Manganese | 0.043mg | 0.158mg |
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| Selenium | 2.3µg |
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| Vitamin A | 110IU | 756IU |
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| Vitamin A RAE | 5µg | 38µg |
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| Vitamin E | 0.34mg | 1.13mg |
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| Vitamin C | 13.7mg | 5.6mg |
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| Vitamin B1 | 0.105mg | 0.143mg |
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| Vitamin B2 | 0.055mg | 0.141mg |
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| Vitamin B3 | 0.92mg | 0.978mg |
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| Vitamin B5 | 0.235mg | 0.274mg |
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| Vitamin B6 | 0.329mg | 0.091mg |
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| Folate | 24µg | 52µg |
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| Vitamin K | 41.6µg |
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| Tryptophan | 0.034mg | 0.027mg |
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| Threonine | 0.086mg | 0.084mg |
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| Isoleucine | 0.069mg | 0.075mg |
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| Leucine | 0.103mg | 0.128mg |
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| Lysine | 0.069mg | 0.104mg |
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| Methionine | 0.034mg | 0.031mg |
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| Phenylalanine | 0.052mg | 0.075mg |
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| Valine | 0.086mg | 0.115mg |
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| Histidine | 0.034mg | 0.049mg |
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| Saturated Fat | 0.195g | 0.04g |
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| Monounsaturated Fat | 0.155g | 0g |
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| Polyunsaturated fat | 0.094g | 0.05g |
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| Omega-6 - Linoleic acid | 0.015g |
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| Omega-3 - ALA | 0.079g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
19%
29%
Minerals Daily Need Coverage Score
12%
25%
Comparison summary
Which food is cheaper?
Jackfruit is cheaper (difference - $3.5)
Which food is lower in Sugar?
Garden asparagus is lower in Sugar (difference - 17.2g)
Which food is lower in Saturated Fat?
Garden asparagus is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Garden asparagus is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus is relatively richer in vitamins
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)