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Jackfruit vs. Scallion — In-Depth Nutrition Comparison

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A recap on differences between jackfruit and scallion

  • Jackfruit has more vitamin B6 and potassium; however, scallion is higher in vitamin A, iron, folate, vitamin C, and manganese.
  • Jackfruit covers your daily vitamin B6 needs 21% more than scallion.
  • Scallion contains 2 times less potassium than jackfruit. Jackfruit contains 448mg of potassium, while scallion contains 276mg.
  • The glycemic index of jackfruit is higher.

Food varieties used in this article are Jackfruit, raw and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Jackfruit vs Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +45%
Contains more PotassiumPotassium +62.3%
Contains less SodiumSodium -87.5%
Contains more CalciumCalcium +200%
Contains more IronIron +543.5%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +76.2%
Contains more ManganeseManganese +272.1%
~equal in Copper ~0.083mg

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin B1Vitamin B1 +90.9%
Contains more Vitamin B3Vitamin B3 +75.2%
Contains more Vitamin B5Vitamin B5 +213.3%
Contains more Vitamin B6Vitamin B6 +439.3%
Contains more Vitamin CVitamin C +37.2%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +61.8%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg
~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
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more FatsFats +236.8%
Contains more CarbsCarbs +216.8%
Contains more OtherOther +14.8%
Contains more WaterWater +22.3%
~equal in Protein ~1.83g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +474.1%
Contains more Poly. FatPolyunsaturated fat +27%
Contains less Sat. FatSaturated fat -83.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Scallion DV% diff.
Vitamin K 207µg 173%
Vitamin B6 0.329mg 0.061mg 21%
Iron 0.23mg 1.48mg 16%
Fructose 9.19g 11%
Folate 24µg 64µg 10%
Vitamin C 13.7mg 18.8mg 6%
Vitamin A 5µg 50µg 5%
Carbs 23.25g 7.34g 5%
Calcium 24mg 72mg 5%
Potassium 448mg 276mg 5%
Manganese 0.043mg 0.16mg 5%
Fiber 1.5g 2.6g 4%
Vitamin B1 0.105mg 0.055mg 4%
Calories 95kcal 32kcal 3%
Vitamin B5 0.235mg 0.075mg 3%
Vitamin B3 0.92mg 0.525mg 2%
Vitamin B2 0.055mg 0.08mg 2%
Zinc 0.13mg 0.39mg 2%
Phosphorus 21mg 37mg 2%
Magnesium 29mg 20mg 2%
Sodium 2mg 16mg 1%
Fats 0.64g 0.19g 1%
Selenium 0.6µg 1%
Starch 1.47g 1%
Copper 0.076mg 0.083mg 1%
Choline 5.7mg 1%
Saturated fat 0.195g 0.032g 1%
Vitamin E 0.34mg 0.55mg 1%
Protein 1.72g 1.83g 0%
Net carbs 21.75g 4.74g N/A
Sugar 19.08g 2.33g N/A
Monounsaturated fat 0.155g 0.027g 0%
Polyunsaturated fat 0.094g 0.074g 0%
Tryptophan 0.034mg 0.02mg 0%
Threonine 0.086mg 0.072mg 0%
Isoleucine 0.069mg 0.077mg 0%
Leucine 0.103mg 0.109mg 0%
Lysine 0.069mg 0.091mg 0%
Methionine 0.034mg 0.02mg 0%
Phenylalanine 0.052mg 0.059mg 0%
Valine 0.086mg 0.081mg 0%
Histidine 0.034mg 0.032mg 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 Scallion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
55%
Scallion
Minerals Daily Need Coverage Score
12%
Jackfruit
20%
Scallion

Comparison summary

Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 16.75g)
Which food is lower in Saturated fat?
Scallion
Scallion is lower in Saturated fat (difference - 0.163g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 43)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.3)
Which food is richer in minerals?
Scallion
Scallion is relatively richer in minerals
Which food is richer in vitamins?
Scallion
Scallion is relatively richer in vitamins
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 14mg)
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.