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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
44%
Minerals Daily Need Coverage Score
12%
55%
Comparison summary
Which food is lower in Cholesterol?
Jackfruit is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Jackfruit contains less Sodium (difference - 1201mg)
Which food is lower in Saturated fat?
Jackfruit is lower in Saturated fat (difference - 1.615g)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 19.08g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 75)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($0.5)