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  6. Jackfruit vs. Mung bean

Jackfruit vs. Mung bean — In-Depth Nutrition Comparison

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The main differences between jackfruit and mung beans

  • Jackfruit contains less folate, copper, iron, fiber, phosphorus, manganese, vitamin B1, magnesium, vitamin B5, and potassium than mung beans.
  • Daily need coverage for folate for mung beans is 150% higher.
  • Jackfruit has a higher glycemic index than mung beans.

Food types used in this article are Jackfruit, raw and Mung beans, mature seeds, raw.

Infographic

Jackfruit vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains less SodiumSodium -86.7%
Contains more MagnesiumMagnesium +551.7%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +178.1%
Contains more IronIron +2830.4%
Contains more CopperCopper +1138.2%
Contains more ZincZinc +1961.5%
Contains more PhosphorusPhosphorus +1647.6%
Contains more ManganeseManganese +2307%

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin CVitamin C +185.4%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +491.4%
Contains more Vitamin B2Vitamin B2 +323.6%
Contains more Vitamin B3Vitamin B3 +144.7%
Contains more Vitamin B5Vitamin B5 +712.8%
Contains more Vitamin B6Vitamin B6 +16.1%
Contains more FolateFolate +2504.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jackfruit Mung bean DV% diff.
Folate 24µg 625µg 150%
Copper 0.076mg 0.941mg 96%
Iron 0.23mg 6.74mg 81%
Fiber 1.5g 16.3g 59%
Phosphorus 21mg 367mg 49%
Protein 1.72g 23.86g 44%
Vitamin B1 0.105mg 0.621mg 43%
Manganese 0.043mg 1.035mg 43%
Magnesium 29mg 189mg 38%
Vitamin B5 0.235mg 1.91mg 34%
Potassium 448mg 1246mg 23%
Zinc 0.13mg 2.68mg 23%
Choline 97.9mg 18%
Selenium 8.2µg 15%
Vitamin B2 0.055mg 0.233mg 14%
Calories 95kcal 347kcal 13%
Carbs 23.25g 62.62g 13%
Fructose 9.19g 11%
Calcium 24mg 132mg 11%
Vitamin C 13.7mg 4.8mg 10%
Vitamin B3 0.92mg 2.251mg 8%
Vitamin K 9µg 8%
Vitamin B6 0.329mg 0.382mg 4%
Polyunsaturated fat 0.094g 0.384g 2%
Sodium 2mg 15mg 1%
Vitamin E 0.34mg 0.51mg 1%
Starch 1.47g 1%
Fats 0.64g 1.15g 1%
Saturated fat 0.195g 0.348g 1%
Net carbs 21.75g 46.32g N/A
Sugar 19.08g 6.6g N/A
Vitamin A 5µg 6µg 0%
Monounsaturated fat 0.155g 0.161g 0%
Tryptophan 0.034mg 0.26mg 0%
Threonine 0.086mg 0.782mg 0%
Isoleucine 0.069mg 1.008mg 0%
Leucine 0.103mg 1.847mg 0%
Lysine 0.069mg 1.664mg 0%
Methionine 0.034mg 0.286mg 0%
Phenylalanine 0.052mg 1.443mg 0%
Valine 0.086mg 1.237mg 0%
Histidine 0.034mg 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +711.7%
Contains more ProteinProtein +1287.2%
Contains more FatsFats +79.7%
Contains more CarbsCarbs +169.3%
Contains more OtherOther +257%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -44%
Contains more Poly. FatPolyunsaturated fat +308.5%
~equal in Monounsaturated fat ~0.161g

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.