Jackfruit vs. Asparagus — In-Depth Nutrition Comparison
Compare
A recap on differences between jackfruit and asparagus
- Jackfruit has more vitamin B6, vitamin C, and potassium; however, asparagus is higher in iron, vitamin A, copper, folate, vitamin B2, and vitamin E.
- Asparagus covers your daily iron needs 24% more than jackfruit.
- Asparagus contains 4 times less vitamin B6 than jackfruit. Jackfruit contains 0.329mg of vitamin B6, while asparagus contains 0.091mg.
- The glycemic index of jackfruit is higher.
Food varieties used in this article are Jackfruit, raw and Asparagus, raw.
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.
| Contains more MagnesiumMagnesium | +107.1% |
| Contains more PotassiumPotassium | +121.8% |
| Contains more IronIron | +830.4% |
| Contains more CopperCopper | +148.7% |
| Contains more ZincZinc | +315.4% |
| Contains more PhosphorusPhosphorus | +147.6% |
| Contains more ManganeseManganese | +267.4% |
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 CVitamin C | +144.6% |
| Contains more Vitamin B6Vitamin B6 | +261.5% |
| Contains more Vitamin AVitamin A | +660% |
| Contains more Vitamin EVitamin E | +232.4% |
| Contains more Vitamin B1Vitamin B1 | +36.2% |
| Contains more Vitamin B2Vitamin B2 | +156.4% |
| Contains more Vitamin B5Vitamin B5 | +16.6% |
| Contains more FolateFolate | +116.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 35% | |
| Iron | 0.23mg | 2.14mg | 24% |
| Vitamin B6 | 0.329mg | 0.091mg | 18% |
| Copper | 0.076mg | 0.189mg | 13% |
| Fructose | 9.19g | 1g | 10% |
| Vitamin C | 13.7mg | 5.6mg | 9% |
| Vitamin B2 | 0.055mg | 0.141mg | 7% |
| Folate | 24µg | 52µg | 7% |
| Potassium | 448mg | 202mg | 7% |
| Carbs | 23.25g | 3.88g | 6% |
| Manganese | 0.043mg | 0.158mg | 5% |
| Vitamin E | 0.34mg | 1.13mg | 5% |
| Vitamin A | 5µg | 38µg | 4% |
| Selenium | 2.3µg | 4% | |
| Calories | 95kcal | 20kcal | 4% |
| Phosphorus | 21mg | 52mg | 4% |
| Zinc | 0.13mg | 0.54mg | 4% |
| Magnesium | 29mg | 14mg | 4% |
| Choline | 16mg | 3% | |
| Vitamin B1 | 0.105mg | 0.143mg | 3% |
| Fiber | 1.5g | 2.1g | 2% |
| Vitamin B5 | 0.235mg | 0.274mg | 1% |
| Fats | 0.64g | 0.12g | 1% |
| Saturated fat | 0.195g | 0.04g | 1% |
| Starch | 1.47g | 1% | |
| Protein | 1.72g | 2.2g | 1% |
| Net carbs | 21.75g | 1.78g | N/A |
| Calcium | 24mg | 24mg | 0% |
| Sugar | 19.08g | 1.88g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin B3 | 0.92mg | 0.978mg | 0% |
| Monounsaturated fat | 0.155g | 0g | 0% |
| Polyunsaturated fat | 0.094g | 0.05g | 0% |
| Tryptophan | 0.034mg | 0.027mg | 0% |
| Threonine | 0.086mg | 0.084mg | 0% |
| Isoleucine | 0.069mg | 0.075mg | 0% |
| Leucine | 0.103mg | 0.128mg | 0% |
| Lysine | 0.069mg | 0.104mg | 0% |
| Methionine | 0.034mg | 0.031mg | 0% |
| Phenylalanine | 0.052mg | 0.075mg | 0% |
| Valine | 0.086mg | 0.115mg | 0% |
| Histidine | 0.034mg | 0.049mg | 0% |
| Omega-3 - ALA | 0.079g | N/A | |
| Omega-6 - Linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +433.3% |
| Contains more CarbsCarbs | +499.2% |
| Contains more OtherOther | +60.3% |
| Contains more ProteinProtein | +27.9% |
| Contains more WaterWater | +26.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +88% |
| Contains less Sat. FatSaturated fat | -79.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +82.6% |
| Contains more GlucoseGlucose | +1358.5% |
| Contains more FructoseFructose | +819% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
