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  6. Jackfruit vs. Marrow-stem Kale

Jackfruit vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on differences between jackfruit and marrow-stem Kale

  • Jackfruit has more vitamin B6 and potassium; however, marrow-stem Kale is higher in vitamin A, manganese, folate, vitamin C, calcium, vitamin E, fiber, and vitamin B2.
  • Marrow-stem Kale covers your daily vitamin A needs 98% more than jackfruit.
  • Marrow-stem Kale contains 2 times less potassium than jackfruit. Jackfruit contains 448mg of potassium, while marrow-stem Kale contains 213mg.
  • The glycemic index of jackfruit is higher.

Food varieties used in this article are Jackfruit, raw and Collards, raw.

Infographic

Jackfruit vs Marrow-stem Kale 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +110.3%
Contains more CopperCopper +65.2%
Contains less SodiumSodium -88.2%
Contains more CalciumCalcium +866.7%
Contains more IronIron +104.3%
Contains more ZincZinc +61.5%
Contains more PhosphorusPhosphorus +19%
Contains more ManganeseManganese +1430.2%
~equal in Magnesium ~27mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +94.4%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B6Vitamin B6 +99.4%
Contains more Vitamin CVitamin C +157.7%
Contains more Vitamin AVitamin A +4920%
Contains more Vitamin EVitamin E +564.7%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B5Vitamin B5 +13.6%
Contains more FolateFolate +437.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jackfruit Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin A 5µg 251µg 27%
Manganese 0.043mg 0.658mg 27%
Folate 24µg 129µg 26%
Vitamin C 13.7mg 35.3mg 24%
Calcium 24mg 232mg 21%
Vitamin B6 0.329mg 0.165mg 13%
Vitamin E 0.34mg 2.26mg 13%
Fructose 9.19g 11%
Fiber 1.5g 4g 10%
Potassium 448mg 213mg 7%
Vitamin B2 0.055mg 0.13mg 6%
Carbs 23.25g 5.42g 6%
Choline 23.2mg 4%
Vitamin B1 0.105mg 0.054mg 4%
Protein 1.72g 3.02g 3%
Calories 95kcal 32kcal 3%
Copper 0.076mg 0.046mg 3%
Iron 0.23mg 0.47mg 3%
Selenium 1.3µg 2%
Sodium 2mg 17mg 1%
Starch 1.47g 1%
Zinc 0.13mg 0.21mg 1%
Vitamin B3 0.92mg 0.742mg 1%
Vitamin B5 0.235mg 0.267mg 1%
Saturated fat 0.195g 0.055g 1%
Phosphorus 21mg 25mg 1%
Polyunsaturated fat 0.094g 0.201g 1%
Fats 0.64g 0.61g 0%
Net carbs 21.75g 1.42g N/A
Magnesium 29mg 27mg 0%
Sugar 19.08g 0.46g N/A
Monounsaturated fat 0.155g 0.03g 0%
Tryptophan 0.034mg 0.031mg 0%
Threonine 0.086mg 0.086mg 0%
Isoleucine 0.069mg 0.1mg 0%
Leucine 0.103mg 0.151mg 0%
Lysine 0.069mg 0.117mg 0%
Methionine 0.034mg 0.033mg 0%
Phenylalanine 0.052mg 0.087mg 0%
Valine 0.086mg 0.12mg 0%
Histidine 0.034mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +329%
Contains more ProteinProtein +75.6%
Contains more WaterWater +22%
Contains more OtherOther +43%
~equal in Fats ~0.61g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +416.7%
Contains less Sat. FatSaturated fat -71.8%
Contains more Poly. FatPolyunsaturated fat +113.8%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.