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  6. Jackfruit vs. Heart of palm

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

Jackfruit vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
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.
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.9mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~24µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Jackfruit Heart of palm 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

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
3% 26% 70% 2%
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
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
33% 4% 64%
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

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.