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  6. Jackfruit vs. Glutinous rice

Jackfruit vs. Glutinous rice — In-Depth Nutrition Comparison

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How are jackfruit and glutinous rice different?

  • Jackfruit is higher in vitamin B6, vitamin C, potassium, vitamin B1, folate, and magnesium; however, glutinous rice is richer in manganese.
  • Daily need coverage for vitamin B6 for jackfruit is 23% higher.
  • Glutinous rice has less sugar.
  • Jackfruit has a lower glycemic index (75) than glutinous rice (98).

Jackfruit, raw and Rice, white, glutinous, unenriched, cooked are the varieties used in this article.

Infographic

Jackfruit vs Glutinous rice 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% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +4380%
Contains more IronIron +64.3%
Contains more CopperCopper +55.1%
Contains more PhosphorusPhosphorus +162.5%
Contains less SodiumSodium -60%
Contains more ZincZinc +215.4%
Contains more ManganeseManganese +509.3%

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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +425%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +217.2%
Contains more Vitamin B6Vitamin B6 +1165.4%
Contains more FolateFolate +2300%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.215mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Jackfruit Glutinous rice DV% diff.
Vitamin B6 0.329mg 0.026mg 23%
Vitamin C 13.7mg 0mg 15%
Potassium 448mg 10mg 13%
Fructose 9.19g 11%
Selenium 5.6µg 10%
Manganese 0.043mg 0.262mg 10%
Vitamin B1 0.105mg 0.02mg 7%
Magnesium 29mg 5mg 6%
Folate 24µg 1µg 6%
Vitamin B3 0.92mg 0.29mg 4%
Vitamin B2 0.055mg 0.013mg 3%
Zinc 0.13mg 0.41mg 3%
Copper 0.076mg 0.049mg 3%
Fiber 1.5g 1g 2%
Phosphorus 21mg 8mg 2%
Calcium 24mg 2mg 2%
Vitamin E 0.34mg 0.04mg 2%
Saturated fat 0.195g 0.039g 1%
Iron 0.23mg 0.14mg 1%
Starch 1.47g 1%
Vitamin A 5µg 0µg 1%
Carbs 23.25g 21.09g 1%
Fats 0.64g 0.19g 1%
Protein 1.72g 2.02g 1%
Calories 95kcal 97kcal 0%
Net carbs 21.75g 20.09g N/A
Sugar 19.08g 0.05g N/A
Sodium 2mg 5mg 0%
Vitamin B5 0.235mg 0.215mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.155g 0.07g 0%
Polyunsaturated fat 0.094g 0.069g 0%
Tryptophan 0.034mg 0.023mg 0%
Threonine 0.086mg 0.072mg 0%
Isoleucine 0.069mg 0.087mg 0%
Leucine 0.103mg 0.167mg 0%
Lysine 0.069mg 0.073mg 0%
Methionine 0.034mg 0.047mg 0%
Phenylalanine 0.052mg 0.108mg 0%
Valine 0.086mg 0.123mg 0%
Histidine 0.034mg 0.047mg 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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more FatsFats +236.8%
Contains more OtherOther +1228.6%
Contains more ProteinProtein +17.4%
~equal in Carbs ~21.09g
~equal in Water ~76.63g

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +121.4%
Contains more Poly. FatPolyunsaturated fat +36.2%
Contains less Sat. FatSaturated fat -80%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.