Jackfruit vs. Heart of palm — In-Depth Nutrition Comparison
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What are the main differences between jackfruit and heart of palm?
- Jackfruit is richer in vitamin C, yet heart of palm is richer in copper, potassium, vitamin B6, zinc, iron, phosphorus, and vitamin B2.
- Heart of palm's daily need coverage for copper is 63% higher.
- Jackfruit has 3 times more magnesium than heart of palm. Jackfruit has 29mg of magnesium, while heart of palm has 10mg.
- Heart of palm contains less sugar.
- Heart of palm has a lower glycemic index than jackfruit.
We used Jackfruit, raw and Hearts of palm, raw types in this comparison.
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 | +190% |
| Contains more CalciumCalcium | +33.3% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +303.1% |
| Contains more IronIron | +634.8% |
| Contains more CopperCopper | +747.4% |
| Contains more ZincZinc | +2769.2% |
| Contains more PhosphorusPhosphorus | +566.7% |
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 | +71.3% |
| Contains more Vitamin AVitamin A | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +110% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin EVitamin E | +47.1% |
| Contains more Vitamin B2Vitamin B2 | +227.3% |
| Contains more Vitamin B6Vitamin B6 | +146.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.72 g
Fats:
0.64 g
Carbs:
23.25 g
Water:
73.46 g
Other:
0.93 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more FatsFats | +220% |
| Contains more ProteinProtein | +57% |
| Contains more CarbsCarbs | +10.2% |
| Contains more OtherOther | +114% |
~equal in
Water
~69.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.195 g
Monounsaturated fat:
Mono. Fat
0.155 g
Polyunsaturated fat:
Poly. Fat
0.094 g
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +3000% |
| Contains less Sat. FatSaturated fat | -76.4% |
~equal in
Polyunsaturated fat
~0.089g
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 Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.076mg | 0.644mg | 63% |
| Potassium | 448mg | 1806mg | 40% |
| Vitamin B6 | 0.329mg | 0.81mg | 37% |
| Zinc | 0.13mg | 3.73mg | 33% |
| Iron | 0.23mg | 1.69mg | 18% |
| Phosphorus | 21mg | 140mg | 17% |
| Fructose | 9.19g | 11% | |
| Vitamin B2 | 0.055mg | 0.18mg | 10% |
| Vitamin C | 13.7mg | 8mg | 6% |
| Vitamin B1 | 0.105mg | 0.05mg | 5% |
| Vitamin B5 | 0.235mg | 5% | |
| Magnesium | 29mg | 10mg | 5% |
| Protein | 1.72g | 2.7g | 2% |
| Manganese | 0.043mg | 2% | |
| Vitamin E | 0.34mg | 0.5mg | 1% |
| Selenium | 0.7µg | 1% | |
| Saturated fat | 0.195g | 0.046g | 1% |
| Calories | 95kcal | 115kcal | 1% |
| Fats | 0.64g | 0.2g | 1% |
| Starch | 1.47g | 1% | |
| Calcium | 24mg | 18mg | 1% |
| Carbs | 23.25g | 25.61g | 1% |
| Sodium | 2mg | 14mg | 1% |
| Net carbs | 21.75g | 24.11g | N/A |
| Sugar | 19.08g | 17.16g | N/A |
| Fiber | 1.5g | 1.5g | 0% |
| Vitamin A | 5µg | 3µg | 0% |
| Vitamin B3 | 0.92mg | 0.9mg | 0% |
| Folate | 24µg | 24µg | 0% |
| Monounsaturated fat | 0.155g | 0.005g | 0% |
| Polyunsaturated fat | 0.094g | 0.089g | 0% |
| Tryptophan | 0.034mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.103mg | 0% | |
| Lysine | 0.069mg | 0% | |
| Methionine | 0.034mg | 0% | |
| Phenylalanine | 0.052mg | 0% | |
| Valine | 0.086mg | 0% | |
| Histidine | 0.034mg | 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%
24%
Minerals Daily Need Coverage Score
12%
62%
Comparison summary
Which food contains less Sodium?
Jackfruit contains less Sodium (difference - 12mg)
Which food is lower in Sugar?
Heart of palm is lower in Sugar (difference - 1.92g)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 0.149g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 43)
Which food is cheaper?
Heart of palm is cheaper (difference - $0.5)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.