Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Jackfruit vs. Bran raw — In-Depth Nutrition Comparison

Compare

What are the differences between jackfruit and bran raw?

  • Jackfruit is higher in vitamin C, yet bran raw is higher in manganese, phosphorus, vitamin B1, iron, fiber, magnesium, copper, zinc, and vitamin B5.
  • Bran raw's daily need coverage for manganese is 243% more.
  • The glycemic index of bran raw is lower.

We used Jackfruit, raw and Oat bran, raw types in this article.

Infographic

Jackfruit vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +710.3%
Contains more CalciumCalcium +141.7%
Contains more PotassiumPotassium +26.3%
Contains more IronIron +2252.2%
Contains more CopperCopper +430.3%
Contains more ZincZinc +2292.3%
Contains more PhosphorusPhosphorus +3395.2%
Contains more ManganeseManganese +12993%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +99.4%
Contains more Vitamin EVitamin E +197.1%
Contains more Vitamin B1Vitamin B1 +1014.3%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +535.7%
Contains more FolateFolate +116.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.934mg
~equal in Vitamin B12 ~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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1021.5%
Contains more ProteinProtein +905.8%
Contains more FatsFats +998.4%
Contains more CarbsCarbs +184.8%
Contains more OtherOther +211.8%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -85.3%
Contains more Mono. FatMonounsaturated fat +1432.9%
Contains more Poly. FatPolyunsaturated fat +2842.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Bran raw DV% diff.
Manganese 0.043mg 5.63mg 243%
Phosphorus 21mg 734mg 102%
Vitamin B1 0.105mg 1.17mg 89%
Selenium 45.2µg 82%
Iron 0.23mg 5.41mg 65%
Fiber 1.5g 15.4g 56%
Magnesium 29mg 235mg 49%
Copper 0.076mg 0.403mg 36%
Protein 1.72g 17.3g 31%
Zinc 0.13mg 3.11mg 27%
Vitamin B5 0.235mg 1.494mg 25%
Polyunsaturated fat 0.094g 2.766g 18%
Vitamin C 13.7mg 0mg 15%
Carbs 23.25g 66.22g 14%
Vitamin B6 0.329mg 0.165mg 13%
Vitamin B2 0.055mg 0.22mg 13%
Fructose 9.19g 11%
Fats 0.64g 7.03g 10%
Calories 95kcal 246kcal 8%
Folate 24µg 52µg 7%
Monounsaturated fat 0.155g 2.376g 6%
Choline 32.2mg 6%
Saturated fat 0.195g 1.328g 5%
Vitamin E 0.34mg 1.01mg 4%
Vitamin K 3.2µg 3%
Calcium 24mg 58mg 3%
Potassium 448mg 566mg 3%
Starch 1.47g 1%
Vitamin A 5µg 0µg 1%
Net carbs 21.75g 50.82g N/A
Sugar 19.08g 1.45g N/A
Sodium 2mg 4mg 0%
Vitamin B3 0.92mg 0.934mg 0%
Tryptophan 0.034mg 0.335mg 0%
Threonine 0.086mg 0.502mg 0%
Isoleucine 0.069mg 0.668mg 0%
Leucine 0.103mg 1.374mg 0%
Lysine 0.069mg 0.76mg 0%
Methionine 0.034mg 0.335mg 0%
Phenylalanine 0.052mg 0.908mg 0%
Valine 0.086mg 0.964mg 0%
Histidine 0.034mg 0.41mg 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 Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
Minerals Daily Need Coverage Score
12%
Jackfruit
195%
Bran raw

Comparison summary

Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 1.133g)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 17.63g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 19)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw 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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.