Jackfruit vs. Okra — In-Depth Nutrition Comparison
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Important differences between jackfruit and okra
- Jackfruit has more vitamin B6; however, okra has more manganese, vitamin A, vitamin C, folate, vitamin B1, fiber, magnesium, calcium, and phosphorus.
- Okra's daily need coverage for manganese is 32% more.
- Jackfruit has 2 times more vitamin B6 than okra. Jackfruit has 0.329mg of vitamin B6, while okra has 0.215mg.
The food varieties used in the comparison are Jackfruit, raw and Okra, raw.
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.
| Contains more PotassiumPotassium | +49.8% |
| Contains less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +96.6% |
| Contains more CalciumCalcium | +241.7% |
| Contains more IronIron | +169.6% |
| Contains more CopperCopper | +43.4% |
| Contains more ZincZinc | +346.2% |
| Contains more PhosphorusPhosphorus | +190.5% |
| Contains more ManganeseManganese | +1732.6% |
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 EVitamin E | +25.9% |
| Contains more Vitamin B6Vitamin B6 | +53% |
| Contains more Vitamin CVitamin C | +67.9% |
| Contains more Vitamin AVitamin A | +620% |
| Contains more Vitamin B1Vitamin B1 | +90.5% |
| Contains more FolateFolate | +150% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +236.8% |
| Contains more CarbsCarbs | +212.1% |
| Contains more ProteinProtein | +12.2% |
| Contains more WaterWater | +21.9% |
~equal in
Other
~0.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +811.8% |
| Contains more Poly. FatPolyunsaturated fat | +248.1% |
| Contains less Sat. FatSaturated fat | -86.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +332.4% |
| Contains more GlucoseGlucose | +2862.5% |
| Contains more FructoseFructose | +1512.3% |
| Contains more SucroseSucrose | +42.9% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.043mg | 0.788mg | 32% |
| Vitamin K | 31.3µg | 26% | |
| Fructose | 9.19g | 0.57g | 11% |
| Vitamin C | 13.7mg | 23mg | 10% |
| Folate | 24µg | 60µg | 9% |
| Vitamin B6 | 0.329mg | 0.215mg | 9% |
| Vitamin B1 | 0.105mg | 0.2mg | 8% |
| Magnesium | 29mg | 57mg | 7% |
| Fiber | 1.5g | 3.2g | 7% |
| Calcium | 24mg | 82mg | 6% |
| Phosphorus | 21mg | 61mg | 6% |
| Carbs | 23.25g | 7.45g | 5% |
| Iron | 0.23mg | 0.62mg | 5% |
| Potassium | 448mg | 299mg | 4% |
| Copper | 0.076mg | 0.109mg | 4% |
| Zinc | 0.13mg | 0.58mg | 4% |
| Calories | 95kcal | 33kcal | 3% |
| Vitamin A | 5µg | 36µg | 3% |
| Choline | 12.3mg | 2% | |
| Selenium | 0.7µg | 1% | |
| Saturated fat | 0.195g | 0.026g | 1% |
| Fats | 0.64g | 0.19g | 1% |
| Protein | 1.72g | 1.93g | 0% |
| Net carbs | 21.75g | 4.25g | N/A |
| Sugar | 19.08g | 1.48g | N/A |
| Starch | 1.47g | 0.34g | 0% |
| Sodium | 2mg | 7mg | 0% |
| Vitamin E | 0.34mg | 0.27mg | 0% |
| Vitamin B2 | 0.055mg | 0.06mg | 0% |
| Vitamin B3 | 0.92mg | 1mg | 0% |
| Vitamin B5 | 0.235mg | 0.245mg | 0% |
| Monounsaturated fat | 0.155g | 0.017g | 0% |
| Polyunsaturated fat | 0.094g | 0.027g | 0% |
| Tryptophan | 0.034mg | 0.017mg | 0% |
| Threonine | 0.086mg | 0.065mg | 0% |
| Isoleucine | 0.069mg | 0.069mg | 0% |
| Leucine | 0.103mg | 0.105mg | 0% |
| Lysine | 0.069mg | 0.081mg | 0% |
| Methionine | 0.034mg | 0.021mg | 0% |
| Phenylalanine | 0.052mg | 0.065mg | 0% |
| Valine | 0.086mg | 0.091mg | 0% |
| Histidine | 0.034mg | 0.031mg | 0% |
| Omega-3 - ALA | 0.079g | N/A | |
| Omega-6 - Linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
29%
Minerals Daily Need Coverage Score
12%
30%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 17.6g)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.169g)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Sodium?
Jackfruit contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Jackfruit is lower in glycemic index (difference - 75)
Which food is cheaper?
Jackfruit is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)