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Jackfruit vs. Grape — In-Depth Nutrition Comparison

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A recap on differences between Jackfruit and Grape

  • Jackfruit has more Vitamin B6, Vitamin C, Potassium, and Magnesium, however, Grape is higher in Manganese.
  • Grape covers your daily Manganese needs 29% more than Jackfruit.
  • Grape contains 6 times less Folate than Jackfruit. Jackfruit contains 24µg of Folate, while Grape contains 4µg.
  • Grape has less Sugar.

Food varieties used in this article are Jackfruit, raw and Grapes, american type (slip skin), raw.

Infographic

Jackfruit vs Grape 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 Calcium +71.4%
Contains more Magnesium +480%
Contains more Phosphorus +110%
Contains more Potassium +134.6%
Contains more Zinc +225%
Contains more Copper +90%
Contains more Iron +26.1%
Contains more Manganese +1569.8%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Calcium +71.4%
Contains more Magnesium +480%
Contains more Phosphorus +110%
Contains more Potassium +134.6%
Contains more Zinc +225%
Contains more Copper +90%
Contains more Iron +26.1%
Contains more Manganese +1569.8%
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.
:
4
Grape
Contains more Vitamin E +78.9%
Contains more Vitamin C +242.5%
Contains more Vitamin B1 +14.1%
Contains more Vitamin B3 +206.7%
Contains more Vitamin B5 +879.2%
Contains more Vitamin B6 +199.1%
Contains more Folate +500%
Equal in Vitamin A - 100
Equal in Vitamin B2 - 0.057
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 4% 37%
Contains more Vitamin E +78.9%
Contains more Vitamin C +242.5%
Contains more Vitamin B1 +14.1%
Contains more Vitamin B3 +206.7%
Contains more Vitamin B5 +879.2%
Contains more Vitamin B6 +199.1%
Contains more Folate +500%
Equal in Vitamin A - 100
Equal in Vitamin B2 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +173%
Contains more Fats +82.9%
Contains more Carbs +35.6%
Contains more Other +63.2%
Contains more Water +10.7%
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +173%
Contains more Fats +82.9%
Contains more Carbs +35.6%
Contains more Other +63.2%
Contains more Water +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1007.1%
Contains less Saturated Fat -41.5%
Equal in Polyunsaturated fat - 0.102
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +1007.1%
Contains less Saturated Fat -41.5%
Equal in Polyunsaturated fat - 0.102

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Grape Opinion
Net carbs 21.75g 16.25g Jackfruit
Protein 1.72g 0.63g Jackfruit
Fats 0.64g 0.35g Jackfruit
Carbs 23.25g 17.15g Jackfruit
Calories 95kcal 67kcal Jackfruit
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 19.08g 16.25g Grape
Fiber 1.5g 0.9g Jackfruit
Calcium 24mg 14mg Jackfruit
Iron 0.23mg 0.29mg Grape
Magnesium 29mg 5mg Jackfruit
Phosphorus 21mg 10mg Jackfruit
Potassium 448mg 191mg Jackfruit
Sodium 2mg 2mg
Zinc 0.13mg 0.04mg Jackfruit
Copper 0.076mg 0.04mg Jackfruit
Manganese 0.043mg 0.718mg Grape
Selenium 0.1µg Grape
Vitamin A 110IU 100IU Jackfruit
Vitamin A RAE 5µg 5µg
Vitamin E 0.34mg 0.19mg Jackfruit
Vitamin C 13.7mg 4mg Jackfruit
Vitamin B1 0.105mg 0.092mg Jackfruit
Vitamin B2 0.055mg 0.057mg Grape
Vitamin B3 0.92mg 0.3mg Jackfruit
Vitamin B5 0.235mg 0.024mg Jackfruit
Vitamin B6 0.329mg 0.11mg Jackfruit
Folate 24µg 4µg Jackfruit
Choline 5.6mg Grape
Vitamin K 14.6µg Grape
Tryptophan 0.034mg 0.003mg Jackfruit
Threonine 0.086mg 0.017mg Jackfruit
Isoleucine 0.069mg 0.005mg Jackfruit
Leucine 0.103mg 0.013mg Jackfruit
Lysine 0.069mg 0.014mg Jackfruit
Methionine 0.034mg 0.021mg Jackfruit
Phenylalanine 0.052mg 0.013mg Jackfruit
Valine 0.086mg 0.017mg Jackfruit
Histidine 0.034mg 0.023mg Jackfruit
Saturated Fat 0.195g 0.114g Grape
Monounsaturated Fat 0.155g 0.014g Jackfruit
Polyunsaturated fat 0.094g 0.102g Grape
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Grape
Minerals Daily Need Coverage Score
12%
Jackfruit
15%
Grape

Comparison summary

Which food is richer in minerals?
Jackfruit
Jackfruit is relatively richer in minerals
Which food is richer in vitamins?
Jackfruit
Jackfruit is relatively richer in vitamins
Which food is lower in Sugar?
Grape
Grape is lower in Sugar (difference - 2.83g)
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 26)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.