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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 RAE.
  • 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 Sugar.

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
Contains more Calcium +118.2%
Contains more Iron +43.8%
Contains more Magnesium +190%
Contains more Phosphorus +50%
Contains more Potassium +166.7%
Contains more Zinc +44.4%
Contains less Sodium -50%
Contains more Copper +46.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Calcium +118.2%
Contains more Iron +43.8%
Contains more Magnesium +190%
Contains more Phosphorus +50%
Contains more Potassium +166.7%
Contains more Zinc +44.4%
Contains less Sodium -50%
Contains more Copper +46.1%

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 A +883.6%
Contains more Vitamin E +164.7%
Contains more Vitamin C +165.7%
Contains more Folate +79.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 A +883.6%
Contains more Vitamin E +164.7%
Contains more Vitamin C +165.7%
Contains more Folate +79.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Jackfruit Mango
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Jackfruit Mango Opinion
Net carbs 21.75g 13.38g Jackfruit
Protein 1.72g 0.82g Jackfruit
Fats 0.64g 0.38g Jackfruit
Carbs 23.25g 14.98g Jackfruit
Calories 95kcal 60kcal Jackfruit
Starch 1.47g g Jackfruit
Fructose 9.19g 4.68g Jackfruit
Sugar 19.08g 13.66g Mango
Fiber 1.5g 1.6g Mango
Calcium 24mg 11mg Jackfruit
Iron 0.23mg 0.16mg Jackfruit
Magnesium 29mg 10mg Jackfruit
Phosphorus 21mg 14mg Jackfruit
Potassium 448mg 168mg Jackfruit
Sodium 2mg 1mg Mango
Zinc 0.13mg 0.09mg Jackfruit
Copper 0.076mg 0.111mg Mango
Vitamin A 110IU 1082IU Mango
Vitamin E 0.34mg 0.9mg Mango
Vitamin D IU 0IU Mango
Vitamin D µg 0µg Mango
Vitamin C 13.7mg 36.4mg Mango
Vitamin B1 0.105mg 0.028mg Jackfruit
Vitamin B2 0.055mg 0.038mg Jackfruit
Vitamin B3 0.92mg 0.669mg Jackfruit
Vitamin B5 0.235mg 0.197mg Jackfruit
Vitamin B6 0.329mg 0.119mg Jackfruit
Folate 24µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K µg 4.2µg Mango
Tryptophan 0.034mg 0.013mg Jackfruit
Threonine 0.086mg 0.031mg Jackfruit
Isoleucine 0.069mg 0.029mg Jackfruit
Leucine 0.103mg 0.05mg Jackfruit
Lysine 0.069mg 0.066mg Jackfruit
Methionine 0.034mg 0.008mg Jackfruit
Phenylalanine 0.052mg 0.027mg Jackfruit
Valine 0.086mg 0.042mg Jackfruit
Histidine 0.034mg 0.019mg Jackfruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.195g 0.092g Mango
Monounsaturated Fat 0.155g 0.14g Jackfruit
Polyunsaturated fat 0.094g 0.071g Jackfruit

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
10%
Jackfruit
5%
Mango
Carbohydrates
23%
Jackfruit
15%
Mango
Fats
3%
Jackfruit
2%
Mango

Comparison summary

Which food is lower in Sugar?
Mango
Mango is lower in Sugar (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 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

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 to 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.