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Jackfruit vs. Hamburger — In-Depth Nutrition Comparison

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The main differences between jackfruit and hamburgers

  • Jackfruit has more vitamin C; however, hamburgers have more vitamin B12, iron, vitamin B3, zinc, phosphorus, and vitamin B2.
  • Daily need coverage for vitamin B12 for hamburgers is 60% higher.
  • Jackfruit is lower in saturated fat.

Food types used in this article are Jackfruit, raw and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Jackfruit vs Hamburger 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +45%
Contains more PotassiumPotassium +98.2%
Contains less SodiumSodium -99.5%
Contains more CalciumCalcium +325%
Contains more IronIron +1152.2%
Contains more CopperCopper +19.7%
Contains more ZincZinc +2107.7%
Contains more PhosphorusPhosphorus +547.6%
Contains more ManganeseManganese +404.7%
~equal in Selenium ~µg

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +62.1%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B2Vitamin B2 +354.5%
Contains more Vitamin B3Vitamin B3 +483.2%
Contains more Vitamin B5Vitamin B5 +31.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more WaterWater +72.2%
Contains more ProteinProtein +893%
Contains more FatsFats +2143.8%
Contains more OtherOther +92.5%
~equal in Carbs ~24.1g

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +3445.2%
Contains more Poly. FatPolyunsaturated fat +304.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
7% 2% 46% 45%
Starch: 1.47 g
Sucrose: 0.42 g
Glucose: 9.48 g
Fructose: 9.19 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
5% 28% 49% 3% 14%
Starch: 0 g
Sucrose: 0.22 g
Glucose: 1.16 g
Fructose: 2.03 g
Lactose: 0.13 g
Maltose: 0.6 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +90.9%
Contains more GlucoseGlucose +717.2%
Contains more FructoseFructose +352.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Hamburger DV% diff.
Vitamin B12 0µg 1.44µg 60%
Iron 0.23mg 2.88mg 33%
Protein 1.72g 17.08g 31%
Vitamin B3 0.92mg 5.365mg 28%
Zinc 0.13mg 2.87mg 25%
Saturated fat 0.195g 5.096g 22%
Fats 0.64g 14.36g 21%
Sodium 2mg 414mg 18%
Cholesterol 0mg 47mg 16%
Phosphorus 21mg 136mg 16%
Vitamin B2 0.055mg 0.25mg 15%
Vitamin C 13.7mg 0mg 15%
Monounsaturated fat 0.155g 5.495g 13%
Vitamin B6 0.329mg 0.203mg 10%
Calories 95kcal 295kcal 10%
Vitamin B1 0.105mg 0.217mg 9%
Fructose 9.19g 2.03g 9%
Manganese 0.043mg 0.217mg 8%
Calcium 24mg 102mg 8%
Folate 24µg 56µg 8%
Potassium 448mg 226mg 7%
Copper 0.076mg 0.091mg 2%
Fiber 1.5g 0.9g 2%
Vitamin E 0.34mg 2%
Vitamin B5 0.235mg 0.31mg 2%
Magnesium 29mg 20mg 2%
Polyunsaturated fat 0.094g 0.38g 2%
Starch 1.47g 1%
Vitamin A 5µg 0µg 1%
Carbs 23.25g 24.1g 0%
Net carbs 21.75g 23.2g N/A
Sugar 19.08g 4.15g N/A
Trans fat 0g 0.814g N/A
Tryptophan 0.034mg 0.206mg 0%
Threonine 0.086mg 0.666mg 0%
Isoleucine 0.069mg 0.716mg 0%
Leucine 0.103mg 1.319mg 0%
Lysine 0.069mg 1.226mg 0%
Methionine 0.034mg 0.37mg 0%
Phenylalanine 0.052mg 0.677mg 0%
Valine 0.086mg 0.823mg 0%
Histidine 0.034mg 0.505mg 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 Hamburger
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
38%
Hamburger
Minerals Daily Need Coverage Score
12%
Jackfruit
42%
Hamburger

Comparison summary

Which food is lower in Cholesterol?
Jackfruit
Jackfruit is lower in Cholesterol (difference - 47mg)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 412mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 4.901g)
Which food is lower in Sugar?
Hamburger
Hamburger is lower in Sugar (difference - 14.93g)
Which food is lower in glycemic index?
Hamburger
Hamburger is lower in glycemic index (difference - 9)
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $0.5)
Which food is richer in minerals?
Hamburger
Hamburger 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

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.