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  6. Jackfruit vs. Mango

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
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
6
:
4
Mango
Mango
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%
Contains more Manganese +46.5%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
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%
Contains more Manganese +46.5%

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
5
:
6
Mango
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%
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%
Mango
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jackfruit
Jackfruit
4
:
1
Mango
Mango
Contains more Protein +109.8%
Contains more Fats +68.4%
Contains more Carbs +55.2%
Contains more Other +158.3%
Contains more Water +13.6%
Jackfruit
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +109.8%
Contains more Fats +68.4%
Contains more Carbs +55.2%
Contains more Other +158.3%
Contains more Water +13.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jackfruit
Jackfruit
2
:
1
Mango
Mango
Contains more Monounsaturated Fat +10.7%
Contains more Polyunsaturated fat +32.4%
Contains less Saturated Fat -52.8%
Equal in Monounsaturated Fat - 0.14
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains more Monounsaturated Fat +10.7%
Contains more Polyunsaturated fat +32.4%
Contains less Saturated Fat -52.8%
Equal in Monounsaturated Fat - 0.14

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Jackfruit
Jackfruit
3
:
1
Mango
Mango
Contains more Starch +∞%
Contains more Glucose +371.6%
Contains more Fructose +96.4%
Contains more Sucrose +1559.5%
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
Mango
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +371.6%
Contains more Fructose +96.4%
Contains more Sucrose +1559.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 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
Manganese 0.043mg 0.063mg Mango
Selenium 0.6µg Mango
Vitamin A 110IU 1082IU Mango
Vitamin A RAE 5µg 54µg Mango
Vitamin E 0.34mg 0.9mg 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 K 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
Saturated Fat 0.195g 0.092g Mango
Monounsaturated Fat 0.155g 0.14g Jackfruit
Polyunsaturated fat 0.094g 0.071g Jackfruit
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 Mango
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
26%
Mango
Minerals Daily Need Coverage Score
12%
Jackfruit
9%
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

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. 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.