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Jackfruit vs. Gouda cheese — In-Depth Nutrition Comparison

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What are the main differences between jackfruit and gouda cheese?

  • Jackfruit is richer in vitamin B6 and vitamin C, yet gouda cheese is richer in phosphorus, calcium, vitamin B12, zinc, and vitamin B2.
  • Gouda cheese's daily need coverage for saturated fat is 87% higher.
  • Jackfruit contains less saturated fat.
  • Gouda cheese has a lower glycemic index than jackfruit.

We used Jackfruit, raw and Cheese, gouda types in this comparison.

Infographic

Jackfruit vs Gouda cheese 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.
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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more PotassiumPotassium +270.2%
Contains more CopperCopper +111.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +290.9%
Contains more CalciumCalcium +2816.7%
Contains more ZincZinc +2900%
Contains more PhosphorusPhosphorus +2500%
~equal in Magnesium ~29mg
~equal in Iron ~0.24mg

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B3Vitamin B3 +1360.3%
Contains more Vitamin B6Vitamin B6 +311.3%
Contains more FolateFolate +14.3%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin B2Vitamin B2 +507.3%
Contains more Vitamin B5Vitamin B5 +44.7%
Contains more Vitamin B12Vitamin B12 +∞%

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% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +947.3%
Contains more WaterWater +77.2%
Contains more ProteinProtein +1350%
Contains more FatsFats +4187.5%
Contains more OtherOther +323.7%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +4898.1%
Contains more Poly. FatPolyunsaturated fat +598.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jackfruit Gouda cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Gouda cheese DV% diff.
Saturated fat 0.195g 17.614g 79%
Phosphorus 21mg 546mg 75%
Calcium 24mg 700mg 68%
Vitamin B12 0µg 1.54µg 64%
Protein 1.72g 24.94g 46%
Fats 0.64g 27.44g 41%
Cholesterol 0mg 114mg 38%
Sodium 2mg 819mg 36%
Zinc 0.13mg 3.9mg 34%
Selenium 14.5µg 26%
Vitamin B2 0.055mg 0.334mg 21%
Monounsaturated fat 0.155g 7.747g 19%
Vitamin B6 0.329mg 0.08mg 19%
Vitamin A 5µg 165µg 18%
Vitamin C 13.7mg 0mg 15%
Calories 95kcal 356kcal 13%
Fructose 9.19g 11%
Potassium 448mg 121mg 10%
Carbs 23.25g 2.22g 7%
Vitamin B1 0.105mg 0.03mg 6%
Fiber 1.5g 0g 6%
Vitamin B3 0.92mg 0.063mg 5%
Polyunsaturated fat 0.094g 0.657g 4%
Copper 0.076mg 0.036mg 4%
Vitamin D 20IU 3%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin K 2.3µg 2%
Vitamin B5 0.235mg 0.34mg 2%
Folate 24µg 21µg 1%
Vitamin E 0.34mg 0.24mg 1%
Starch 1.47g 1%
Manganese 0.043mg 0.011mg 1%
Net carbs 21.75g 2.22g N/A
Magnesium 29mg 29mg 0%
Iron 0.23mg 0.24mg 0%
Sugar 19.08g 2.22g N/A
Tryptophan 0.034mg 0.352mg 0%
Threonine 0.086mg 0.93mg 0%
Isoleucine 0.069mg 1.306mg 0%
Leucine 0.103mg 2.564mg 0%
Lysine 0.069mg 2.654mg 0%
Methionine 0.034mg 0.719mg 0%
Phenylalanine 0.052mg 1.431mg 0%
Valine 0.086mg 1.806mg 0%
Histidine 0.034mg 1.032mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Gouda cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Jackfruit
32%
Gouda cheese
Minerals Daily Need Coverage Score
12%
Jackfruit
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Jackfruit
Jackfruit is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 817mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 17.419g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.5)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 16.86g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 75)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.