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Jackfruit vs. Grape — In-Depth Nutrition Comparison

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A recap on differences between jackfruit and grapes

  • Jackfruit has more vitamin B6, vitamin C, potassium, and magnesium; however, grapes are higher in manganese.
  • Grapes cover your daily manganese needs 29% more than jackfruit.
  • Grapes contain 6 times less folate than jackfruit. Jackfruit contains 24µg of folate, while grapes contain 4µg.
  • Grapes have less sugar.
  • The glycemic index of jackfruit is higher.

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.
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%
Grape
Grape
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +134.6%
Contains more CopperCopper +90%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +110%
Contains more IronIron +26.1%
Contains more ManganeseManganese +1569.8%
~equal in Sodium ~2mg

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%
Grape
Grape
2
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin CVitamin C +242.5%
Contains more Vitamin EVitamin E +78.9%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin B3Vitamin B3 +206.7%
Contains more Vitamin B5Vitamin B5 +879.2%
Contains more Vitamin B6Vitamin B6 +199.1%
Contains more FolateFolate +500%
~equal in Vitamin A ~5µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jackfruit Grape DV% diff.
Manganese 0.043mg 0.718mg 29%
Vitamin B6 0.329mg 0.11mg 17%
Vitamin K 14.6µg 12%
Vitamin C 13.7mg 4mg 11%
Fructose 9.19g 11%
Potassium 448mg 191mg 8%
Magnesium 29mg 5mg 6%
Folate 24µg 4µg 5%
Vitamin B5 0.235mg 0.024mg 4%
Vitamin B3 0.92mg 0.3mg 4%
Copper 0.076mg 0.04mg 4%
Phosphorus 21mg 10mg 2%
Carbs 23.25g 17.15g 2%
Fiber 1.5g 0.9g 2%
Protein 1.72g 0.63g 2%
Calories 95kcal 67kcal 1%
Vitamin B1 0.105mg 0.092mg 1%
Starch 1.47g 1%
Vitamin E 0.34mg 0.19mg 1%
Zinc 0.13mg 0.04mg 1%
Iron 0.23mg 0.29mg 1%
Calcium 24mg 14mg 1%
Choline 5.6mg 1%
Fats 0.64g 0.35g 0%
Net carbs 21.75g 16.25g N/A
Sugar 19.08g 16.25g N/A
Sodium 2mg 2mg 0%
Vitamin A 5µg 5µg 0%
Selenium 0.1µg 0%
Vitamin B2 0.055mg 0.057mg 0%
Saturated fat 0.195g 0.114g 0%
Monounsaturated fat 0.155g 0.014g 0%
Polyunsaturated fat 0.094g 0.102g 0%
Tryptophan 0.034mg 0.003mg 0%
Threonine 0.086mg 0.017mg 0%
Isoleucine 0.069mg 0.005mg 0%
Leucine 0.103mg 0.013mg 0%
Lysine 0.069mg 0.014mg 0%
Methionine 0.034mg 0.021mg 0%
Phenylalanine 0.052mg 0.013mg 0%
Valine 0.086mg 0.017mg 0%
Histidine 0.034mg 0.023mg 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
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +173%
Contains more FatsFats +82.9%
Contains more CarbsCarbs +35.6%
Contains more OtherOther +63.2%
Contains more WaterWater +10.7%

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
Grape
Grape
2
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +1007.1%
Contains less Sat. FatSaturated fat -41.5%
~equal in Polyunsaturated fat ~0.102g

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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. 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.