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Jackfruit vs. Maple sugar — In-Depth Nutrition Comparison

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The main differences between jackfruit and maple sugar

  • Jackfruit has more vitamin B6, vitamin C, vitamin B1, fiber, folate, and vitamin B3; however, maple sugar has more manganese, zinc, iron, and calcium.
  • Daily need coverage for manganese for maple sugar is 190% higher.
  • Jackfruit has a higher glycemic index than maple sugar.

Food types used in this article are Jackfruit, raw and Sugars, maple.

Infographic

Jackfruit vs Maple sugar 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +63.5%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -81.8%
Contains more CalciumCalcium +275%
Contains more IronIron +600%
Contains more CopperCopper +30.3%
Contains more ZincZinc +4561.5%
Contains more ManganeseManganese +10183.7%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1066.7%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +2200%
Contains more Vitamin B5Vitamin B5 +389.6%
Contains more Vitamin B6Vitamin B6 +10866.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +1620%
Contains more FatsFats +220%
Contains more WaterWater +818.3%
Contains more OtherOther +16.3%
Contains more CarbsCarbs +291%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +142.2%
Contains less Sat. FatSaturated fat -81.5%
~equal in Polyunsaturated fat ~0.1g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Maple sugar DV% diff.
Manganese 0.043mg 4.422mg 190%
Zinc 0.13mg 6.06mg 54%
Vitamin B6 0.329mg 0.003mg 25%
Carbs 23.25g 90.9g 23%
Iron 0.23mg 1.61mg 17%
Vitamin C 13.7mg 0mg 15%
Calories 95kcal 354kcal 13%
Fructose 9.19g 11%
Vitamin B1 0.105mg 0.009mg 8%
Calcium 24mg 90mg 7%
Folate 24µg 0µg 6%
Fiber 1.5g 0g 6%
Vitamin B3 0.92mg 0.04mg 6%
Potassium 448mg 274mg 5%
Vitamin B5 0.235mg 0.048mg 4%
Copper 0.076mg 0.099mg 3%
Phosphorus 21mg 3mg 3%
Protein 1.72g 0.1g 3%
Vitamin B2 0.055mg 0.013mg 3%
Vitamin E 0.34mg 0mg 2%
Magnesium 29mg 19mg 2%
Starch 1.47g 1%
Fats 0.64g 0.2g 1%
Saturated fat 0.195g 0.036g 1%
Selenium 0.8µg 1%
Vitamin A 5µg 0µg 1%
Net carbs 21.75g 90.9g N/A
Sugar 19.08g 84.87g N/A
Sodium 2mg 11mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.155g 0.064g 0%
Polyunsaturated fat 0.094g 0.1g 0%
Tryptophan 0.034mg 0%
Threonine 0.086mg 0%
Isoleucine 0.069mg 0%
Leucine 0.103mg 0%
Lysine 0.069mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.052mg 0%
Valine 0.086mg 0%
Histidine 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Maple sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Jackfruit
1%
Maple sugar
Minerals Daily Need Coverage Score
12%
Jackfruit
91%
Maple sugar

Comparison summary

Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.159g)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
Which food is lower in Sugar?
Jackfruit
Jackfruit is lower in Sugar (difference - 65.79g)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 9mg)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $3.5)
Which food is richer in vitamins?
Jackfruit
Jackfruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.