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  6. Jackfruit vs. Kiwi

Jackfruit vs. Kiwi — In-Depth Nutrition Comparison

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Important differences between jackfruit and kiwi

  • Jackfruit has more vitamin B6 and vitamin B1; however, kiwi has more vitamin C, vitamin E, fiber, and copper.
  • Kiwi's daily need coverage for vitamin C is 88% more.
  • Jackfruit has 5 times more vitamin B6 than kiwi. Jackfruit has 0.329mg of vitamin B6, while kiwi has 0.063mg.
  • Kiwi is lower in sugar.
  • Jackfruit has a higher glycemic index than kiwi.

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

Infographic

Jackfruit vs Kiwi 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%
Kiwi
Kiwi
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +70.6%
Contains more PotassiumPotassium +43.6%
Contains less SodiumSodium -33.3%
Contains more CalciumCalcium +41.7%
Contains more IronIron +34.8%
Contains more CopperCopper +71.1%
Contains more PhosphorusPhosphorus +61.9%
Contains more ManganeseManganese +127.9%
~equal in Zinc ~0.14mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 46% 0% 1.7% 6.8% 26% 13% 17% 14% 76% 0% 0% 18%
Kiwi
Kiwi
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Contains more Vitamin AVitamin A +25%
Contains more Vitamin B1Vitamin B1 +288.9%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +169.8%
Contains more Vitamin B5Vitamin B5 +28.4%
Contains more Vitamin B6Vitamin B6 +422.2%
Contains more Vitamin CVitamin C +576.6%
Contains more Vitamin EVitamin E +329.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~25µg

All nutrients comparison - raw data values

Nutrient Jackfruit Kiwi DV% diff.
Vitamin C 13.7mg 92.7mg 88%
Vitamin K 40.3µg 34%
Vitamin B6 0.329mg 0.063mg 20%
Vitamin E 0.34mg 1.46mg 7%
Vitamin B1 0.105mg 0.027mg 7%
Fiber 1.5g 3g 6%
Copper 0.076mg 0.13mg 6%
Fructose 9.19g 4.35g 6%
Potassium 448mg 312mg 4%
Vitamin B3 0.92mg 0.341mg 4%
Carbs 23.25g 14.66g 3%
Magnesium 29mg 17mg 3%
Calories 95kcal 61kcal 2%
Phosphorus 21mg 34mg 2%
Manganese 0.043mg 0.098mg 2%
Vitamin B2 0.055mg 0.025mg 2%
Protein 1.72g 1.14g 1%
Calcium 24mg 34mg 1%
Iron 0.23mg 0.31mg 1%
Starch 1.47g 0g 1%
Vitamin B5 0.235mg 0.183mg 1%
Choline 7.8mg 1%
Saturated fat 0.195g 0.029g 1%
Polyunsaturated fat 0.094g 0.287g 1%
Protein per 100 calories 1.8g 1.9g N/A
Calories per 10 g protein 552kcal 535kcal N/A
Weight per 100 calories 105g 164g N/A
Fats 0.64g 0.52g 0%
Net carbs 21.75g 11.66g N/A
Sugar 19.08g 8.99g N/A
Zinc 0.13mg 0.14mg 0%
Sodium 2mg 3mg 0%
Vitamin A 5µg 4µg 0%
Selenium 0.2µg 0%
Folate 24µg 25µg 0%
Monounsaturated fat 0.155g 0.047g 0%
Tryptophan 0.034mg 0.015mg 0%
Threonine 0.086mg 0.047mg 0%
Isoleucine 0.069mg 0.051mg 0%
Leucine 0.103mg 0.066mg 0%
Lysine 0.069mg 0.061mg 0%
Methionine 0.034mg 0.024mg 0%
Phenylalanine 0.052mg 0.044mg 0%
Valine 0.086mg 0.057mg 0%
Histidine 0.034mg 0.027mg 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
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +50.9%
Contains more FatsFats +23.1%
Contains more CarbsCarbs +58.6%
Contains more OtherOther +52.5%
Contains more WaterWater +13.1%

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
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +229.8%
Contains less Sat. FatSaturated fat -85.1%
Contains more Poly. FatPolyunsaturated fat +205.3%

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
Kiwi
Kiwi
2
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 StarchStarch +∞%
Contains more SucroseSucrose +180%
Contains more GlucoseGlucose +130.7%
Contains more FructoseFructose +111.3%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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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. Kiwi - 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.