Jackfruit vs. Ham — In-Depth Nutrition Comparison
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How are jackfruit and ham different?
- Jackfruit is richer in vitamin C, while ham is higher in vitamin B1, vitamin B12, phosphorus, zinc, vitamin B3, iron, and vitamin B2.
- Ham covers your daily need for vitamin B1, 54% more than jackfruit.
- Jackfruit is lower in sodium.
- Jackfruit has a higher glycemic index (75) than ham (0).
Jackfruit, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.
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.
| Contains more MagnesiumMagnesium | +107.1% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +56.1% |
| Contains less SodiumSodium | -99.8% |
| Contains more IronIron | +543.5% |
| Contains more ZincZinc | +2115.4% |
| Contains more PhosphorusPhosphorus | +833.3% |
| Contains more ManganeseManganese | +25.6% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +36% |
| Contains more FolateFolate | +700% |
| Contains more Vitamin B1Vitamin B1 | +618.1% |
| Contains more Vitamin B2Vitamin B2 | +267.3% |
| Contains more Vitamin B3Vitamin B3 | +337.3% |
| Contains more Vitamin B5Vitamin B5 | +71.5% |
| Contains more Vitamin B6Vitamin B6 | +21.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.105mg | 0.754mg | 54% |
| Sodium | 2mg | 1203mg | 52% |
| Protein | 1.72g | 20.93g | 38% |
| Selenium | 19.5µg | 35% | |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Phosphorus | 21mg | 196mg | 25% |
| Zinc | 0.13mg | 2.88mg | 25% |
| Vitamin B3 | 0.92mg | 4.023mg | 19% |
| Cholesterol | 0mg | 53mg | 18% |
| Iron | 0.23mg | 1.48mg | 16% |
| Vitamin C | 13.7mg | 0mg | 15% |
| Choline | 85.1mg | 15% | |
| Vitamin B2 | 0.055mg | 0.202mg | 11% |
| Fructose | 9.19g | 11% | |
| Fats | 0.64g | 5.53g | 8% |
| Saturated fat | 0.195g | 1.81g | 7% |
| Carbs | 23.25g | 1.5g | 7% |
| Monounsaturated fat | 0.155g | 2.62g | 6% |
| Fiber | 1.5g | 0g | 6% |
| Potassium | 448mg | 287mg | 5% |
| Folate | 24µg | 3µg | 5% |
| Vitamin B6 | 0.329mg | 0.4mg | 5% |
| Magnesium | 29mg | 14mg | 4% |
| Vitamin D | 32IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Polyunsaturated fat | 0.094g | 0.54g | 3% |
| Calories | 95kcal | 145kcal | 3% |
| Vitamin B5 | 0.235mg | 0.403mg | 3% |
| Calcium | 24mg | 8mg | 2% |
| Vitamin E | 0.34mg | 0.25mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Starch | 1.47g | 1% | |
| Net carbs | 21.75g | 1.5g | N/A |
| Sugar | 19.08g | 0g | N/A |
| Copper | 0.076mg | 0.079mg | 0% |
| Manganese | 0.043mg | 0.054mg | 0% |
| Tryptophan | 0.034mg | 0.251mg | 0% |
| Threonine | 0.086mg | 0.931mg | 0% |
| Isoleucine | 0.069mg | 0.918mg | 0% |
| Leucine | 0.103mg | 1.661mg | 0% |
| Lysine | 0.069mg | 1.775mg | 0% |
| Methionine | 0.034mg | 0.553mg | 0% |
| Phenylalanine | 0.052mg | 0.904mg | 0% |
| Valine | 0.086mg | 0.908mg | 0% |
| Histidine | 0.034mg | 0.75mg | 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 CarbsCarbs | +1450% |
| Contains more ProteinProtein | +1116.9% |
| Contains more FatsFats | +764.1% |
| Contains more OtherOther | +369.9% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.2% |
| Contains more Mono. FatMonounsaturated fat | +1590.3% |
| Contains more Poly. FatPolyunsaturated fat | +474.5% |
