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Jackfruit vs Mango - In-Depth Nutrition Comparison

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Significant differences between Jackfruit and Mango

  • Jackfruit has more Vitamin B6, Potassium and Vitamin B1, however Mango is richer in Vitamin C and Vitamin A.
  • Mango covers your daily Vitamin C needs 25% more than Jackfruit.
  • Mango has 4 times less Vitamin B1 than Jackfruit. Jackfruit has 0.105mg of Vitamin B1, while Mango has 0.028mg.
  • Mango contains less Sugars.

Specific food types used in this comparison are Jackfruit, raw and Mangos, raw.

Infographic

Jackfruit vs Mango 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Mango
Contains more Iron +43.8%
Contains more Calcium +118.2%
Contains more Potassium +166.7%
Contains more Magnesium +190%
Contains more Zinc +44.4%
Contains more Phosphorus +50%
Contains more Copper +46.1%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Contains more Iron +43.8%
Contains more Calcium +118.2%
Contains more Potassium +166.7%
Contains more Magnesium +190%
Contains more Zinc +44.4%
Contains more Phosphorus +50%
Contains more Copper +46.1%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Mango
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B3 +37.5%
Contains more Vitamin B5 +19.3%
Contains more Vitamin B6 +176.5%
Contains more Vitamin C +165.7%
Contains more Vitamin A +883.6%
Contains more Vitamin E +164.7%
Contains more Folate +79.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 7% 7% 0% 27% 13% 18% 15% 76% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B3 +37.5%
Contains more Vitamin B5 +19.3%
Contains more Vitamin B6 +176.5%
Contains more Vitamin C +165.7%
Contains more Vitamin A +883.6%
Contains more Vitamin E +164.7%
Contains more Folate +79.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
19
Jackfruit
26
Mango
Mineral Summary Score
14
Jackfruit
10
Mango

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
10%
Jackfruit
5%
Mango
Carbohydrates
23%
Jackfruit
15%
Mango
Fats
3%
Jackfruit
2%
Mango

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Jackfruit Mango
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Jackfruit Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Mango
Mango contains less Sugars (difference - 5.42g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 24)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is richer in minerals?
Jackfruit
Jackfruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Jackfruit Mango Opinion
Calories 95 60 Jackfruit
Protein 1.72 0.82 Jackfruit
Fats 0.64 0.38 Jackfruit
Vitamin C 13.7 36.4 Mango
Carbs 23.25 14.98 Jackfruit
Cholesterol 0 0
Vitamin D 0 Mango
Iron 0.23 0.16 Jackfruit
Calcium 24 11 Jackfruit
Potassium 448 168 Jackfruit
Magnesium 29 10 Jackfruit
Sugars 19.08 13.66 Mango
Fiber 1.5 1.6 Mango
Copper 0.076 0.111 Mango
Zinc 0.13 0.09 Jackfruit
Starch 1.47 Jackfruit
Phosphorus 21 14 Jackfruit
Sodium 2 1 Mango
Vitamin A 110 1082 Mango
Vitamin E 0.34 0.9 Mango
Vitamin D 0 Mango
Vitamin B1 0.105 0.028 Jackfruit
Vitamin B2 0.055 0.038 Jackfruit
Vitamin B3 0.92 0.669 Jackfruit
Vitamin B5 0.235 0.197 Jackfruit
Vitamin B6 0.329 0.119 Jackfruit
Vitamin B12 0 0
Vitamin K 4.2 Mango
Folate 24 43 Mango
Trans Fat 0 0
Saturated Fat 0.195 0.092 Mango
Monounsaturated Fat 0.155 0.14 Jackfruit
Polyunsaturated fat 0.094 0.071 Jackfruit
Tryptophan 0.034 0.013 Jackfruit
Threonine 0.086 0.031 Jackfruit
Isoleucine 0.069 0.029 Jackfruit
Leucine 0.103 0.05 Jackfruit
Lysine 0.069 0.066 Jackfruit
Methionine 0.034 0.008 Jackfruit
Phenylalanine 0.052 0.027 Jackfruit
Valine 0.086 0.042 Jackfruit
Histidine 0.034 0.019 Jackfruit
Fructose 9.19 4.68 Jackfruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.