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Jackfruit vs. Mulberry — In-Depth Nutrition Comparison

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The main differences between Jackfruit and Mulberry

  • Jackfruit has more Vitamin B6, Potassium, and Vitamin B1, however, Mulberry has more Vitamin C, and Iron.
  • Daily need coverage for Vitamin C from Mulberry is 25% higher.
  • Mulberry has 7 times less Vitamin B6 than Jackfruit. Jackfruit has 0.329mg of Vitamin B6, while Mulberry has 0.05mg.
  • Mulberry is lower in Sugar.

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

Infographic

Jackfruit vs Mulberry 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.
Contains more Magnesium +61.1%
Contains more Potassium +130.9%
Contains less Sodium -80%
Contains more Copper +26.7%
Contains more Calcium +62.5%
Contains more Iron +704.3%
Contains more Phosphorus +81%
Equal in Zinc - 0.12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Magnesium +61.1%
Contains more Potassium +130.9%
Contains less Sodium -80%
Contains more Copper +26.7%
Contains more Calcium +62.5%
Contains more Iron +704.3%
Contains more Phosphorus +81%
Equal in Zinc - 0.12

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.
:
Contains more Vitamin A +340%
Contains more Vitamin B1 +262.1%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B6 +558%
Contains more Folate +300%
Contains more Vitamin E +155.9%
Contains more Vitamin C +165.7%
Contains more Vitamin B2 +83.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 7% 20%
Contains more Vitamin A +340%
Contains more Vitamin B1 +262.1%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B6 +558%
Contains more Folate +300%
Contains more Vitamin E +155.9%
Contains more Vitamin C +165.7%
Contains more Vitamin B2 +83.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +19.4%
Contains more Fats +64.1%
Contains more Carbs +137.2%
Contains more Other +34.8%
Contains more Water +19.4%
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Protein +19.4%
Contains more Fats +64.1%
Contains more Carbs +137.2%
Contains more Other +34.8%
Contains more Water +19.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +278%
Contains less Saturated Fat -86.2%
Contains more Polyunsaturated fat +120.2%
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains more Monounsaturated Fat +278%
Contains less Saturated Fat -86.2%
Contains more Polyunsaturated fat +120.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Mulberry Opinion
Net carbs 21.75g 8.1g Jackfruit
Protein 1.72g 1.44g Jackfruit
Fats 0.64g 0.39g Jackfruit
Carbs 23.25g 9.8g Jackfruit
Calories 95kcal 43kcal Jackfruit
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 19.08g 8.1g Mulberry
Fiber 1.5g 1.7g Mulberry
Calcium 24mg 39mg Mulberry
Iron 0.23mg 1.85mg Mulberry
Magnesium 29mg 18mg Jackfruit
Phosphorus 21mg 38mg Mulberry
Potassium 448mg 194mg Jackfruit
Sodium 2mg 10mg Jackfruit
Zinc 0.13mg 0.12mg Jackfruit
Copper 0.076mg 0.06mg Jackfruit
Manganese 0.043mg Jackfruit
Selenium 0.6µg Mulberry
Vitamin A 110IU 25IU Jackfruit
Vitamin A RAE 5µg 1µg Jackfruit
Vitamin E 0.34mg 0.87mg Mulberry
Vitamin C 13.7mg 36.4mg Mulberry
Vitamin B1 0.105mg 0.029mg Jackfruit
Vitamin B2 0.055mg 0.101mg Mulberry
Vitamin B3 0.92mg 0.62mg Jackfruit
Vitamin B5 0.235mg Jackfruit
Vitamin B6 0.329mg 0.05mg Jackfruit
Folate 24µg 6µg Jackfruit
Choline 12.3mg Mulberry
Vitamin K 7.8µg Mulberry
Tryptophan 0.034mg Jackfruit
Threonine 0.086mg Jackfruit
Isoleucine 0.069mg Jackfruit
Leucine 0.103mg Jackfruit
Lysine 0.069mg Jackfruit
Methionine 0.034mg Jackfruit
Phenylalanine 0.052mg Jackfruit
Valine 0.086mg Jackfruit
Histidine 0.034mg Jackfruit
Saturated Fat 0.195g 0.027g Mulberry
Monounsaturated Fat 0.155g 0.041g Jackfruit
Polyunsaturated fat 0.094g 0.207g Mulberry
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 Mulberry
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
17%
Jackfruit
17%
Mulberry
Minerals Daily Need Coverage Score
12%
Jackfruit
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 10.98g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.168g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 50)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.