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  6. Jackfruit vs. Kiwifruit

Jackfruit vs. Kiwifruit — In-Depth Nutrition Comparison

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Important differences between Jackfruit and Kiwifruit

  • Jackfruit has more Vitamin B6, and Vitamin B1, however, Kiwifruit has more Vitamin C, Vitamin E , Fiber, and Copper.
  • Kiwifruit's daily need coverage for Vitamin C is 88% more.
  • Jackfruit has 5 times more Vitamin B6 than Kiwifruit. Jackfruit has 0.329mg of Vitamin B6, while Kiwifruit has 0.063mg.
  • Kiwifruit is lower in Sugar.

The food varieties used in the comparison are Jackfruit, raw and Kiwifruit, green, raw.

Infographic

Jackfruit vs Kiwifruit 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.
Jackfruit
Jackfruit
3
:
7
Kiwifruit
Kiwifruit
Contains more Magnesium +70.6%
Contains more Potassium +43.6%
Contains less Sodium -33.3%
Contains more Calcium +41.7%
Contains more Iron +34.8%
Contains more Phosphorus +61.9%
Contains more Copper +71.1%
Contains more Manganese +127.9%
Equal in Zinc - 0.14
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Magnesium +70.6%
Contains more Potassium +43.6%
Contains less Sodium -33.3%
Contains more Calcium +41.7%
Contains more Iron +34.8%
Contains more Phosphorus +61.9%
Contains more Copper +71.1%
Contains more Manganese +127.9%
Equal in Zinc - 0.14

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.
Jackfruit
Jackfruit
6
:
5
Kiwifruit
Kiwifruit
Contains more Vitamin A +26.4%
Contains more Vitamin B1 +288.9%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +422.2%
Contains more Vitamin E +329.4%
Contains more Vitamin C +576.6%
Equal in Folate - 25
Jackfruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +26.4%
Contains more Vitamin B1 +288.9%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +422.2%
Contains more Vitamin E +329.4%
Contains more Vitamin C +576.6%
Equal in Folate - 25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jackfruit
Jackfruit
4
:
1
Kiwifruit
Kiwifruit
Contains more Protein +50.9%
Contains more Fats +23.1%
Contains more Carbs +58.6%
Contains more Other +52.5%
Contains more Water +13.1%
Jackfruit
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +50.9%
Contains more Fats +23.1%
Contains more Carbs +58.6%
Contains more Other +52.5%
Contains more Water +13.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jackfruit
Jackfruit
1
:
2
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +229.8%
Contains less Saturated Fat -85.1%
Contains more Polyunsaturated fat +205.3%
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +229.8%
Contains less Saturated Fat -85.1%
Contains more Polyunsaturated fat +205.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Jackfruit
Jackfruit
4
:
2
Kiwifruit
Kiwifruit
Contains more Starch +∞%
Contains more Sucrose +180%
Contains more Glucose +130.7%
Contains more Fructose +111.3%
Contains more Maltose +∞%
Contains more Galactose +∞%
Jackfruit
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
Kiwifruit
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more Starch +∞%
Contains more Sucrose +180%
Contains more Glucose +130.7%
Contains more Fructose +111.3%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Kiwifruit Opinion
Net carbs 21.75g 11.66g Jackfruit
Protein 1.72g 1.14g Jackfruit
Fats 0.64g 0.52g Jackfruit
Carbs 23.25g 14.66g Jackfruit
Calories 95kcal 61kcal Jackfruit
Starch 1.47g 0g Jackfruit
Fructose 9.19g 4.35g Jackfruit
Sugar 19.08g 8.99g Kiwifruit
Fiber 1.5g 3g Kiwifruit
Calcium 24mg 34mg Kiwifruit
Iron 0.23mg 0.31mg Kiwifruit
Magnesium 29mg 17mg Jackfruit
Phosphorus 21mg 34mg Kiwifruit
Potassium 448mg 312mg Jackfruit
Sodium 2mg 3mg Jackfruit
Zinc 0.13mg 0.14mg Kiwifruit
Copper 0.076mg 0.13mg Kiwifruit
Manganese 0.043mg 0.098mg Kiwifruit
Selenium 0.2µg Kiwifruit
Vitamin A 110IU 87IU Jackfruit
Vitamin A RAE 5µg 4µg Jackfruit
Vitamin E 0.34mg 1.46mg Kiwifruit
Vitamin C 13.7mg 92.7mg Kiwifruit
Vitamin B1 0.105mg 0.027mg Jackfruit
Vitamin B2 0.055mg 0.025mg Jackfruit
Vitamin B3 0.92mg 0.341mg Jackfruit
Vitamin B5 0.235mg 0.183mg Jackfruit
Vitamin B6 0.329mg 0.063mg Jackfruit
Folate 24µg 25µg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.034mg 0.015mg Jackfruit
Threonine 0.086mg 0.047mg Jackfruit
Isoleucine 0.069mg 0.051mg Jackfruit
Leucine 0.103mg 0.066mg Jackfruit
Lysine 0.069mg 0.061mg Jackfruit
Methionine 0.034mg 0.024mg Jackfruit
Phenylalanine 0.052mg 0.044mg Jackfruit
Valine 0.086mg 0.057mg Jackfruit
Histidine 0.034mg 0.027mg Jackfruit
Saturated Fat 0.195g 0.029g Kiwifruit
Monounsaturated Fat 0.155g 0.047g Jackfruit
Polyunsaturated fat 0.094g 0.287g Kiwifruit
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Jackfruit
42%
Kiwifruit
Minerals Daily Need Coverage Score
12%
Jackfruit
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 10.09g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.166g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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
  2. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.