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Jackfruit vs Orange - In-Depth Nutrition Comparison

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The main differences between Jackfruit and Orange

  • Jackfruit has more Vitamin B6 and Potassium, however Orange has more Vitamin C.
  • Daily need coverage for Vitamin C from Orange is 44% higher.
  • Orange has 5 times less Vitamin B6 than Jackfruit. Jackfruit has 0.329mg of Vitamin B6, while Orange has 0.06mg.
  • Orange is lower in Sugars.

Food types used in this article are Jackfruit, raw and Oranges, raw, all commercial varieties.

Infographic

Jackfruit vs Orange 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Orange
Contains more Iron +130%
Contains more Potassium +147.5%
Contains more Magnesium +190%
Contains more Copper +68.9%
Contains more Zinc +85.7%
Contains more Phosphorus +50%
Contains more Calcium +66.7%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +130%
Contains more Potassium +147.5%
Contains more Magnesium +190%
Contains more Copper +68.9%
Contains more Zinc +85.7%
Contains more Phosphorus +50%
Contains more Calcium +66.7%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Orange
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +20.7%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +226.2%
Contains more Vitamin B6 +448.3%
Contains more Vitamin C +288.3%
Contains more Vitamin A +104.5%
Contains more Folate +25%
Equal in Vitamin B5 - 0.25
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 7% 7% 0% 27% 13% 18% 15% 76% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +20.7%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +226.2%
Contains more Vitamin B6 +448.3%
Contains more Vitamin C +288.3%
Contains more Vitamin A +104.5%
Contains more Folate +25%
Equal in Vitamin B5 - 0.25

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
19
Jackfruit
24
Orange
Mineral Summary Score
14
Jackfruit
8
Orange

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
10%
Jackfruit
6%
Orange
Carbohydrates
23%
Jackfruit
12%
Orange
Fats
3%
Jackfruit
1%
Orange

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Jackfruit Orange
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Jackfruit Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Orange
Orange contains less Sugars (difference - 9.73g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.18g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 30)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.1)
Which food is richer in minerals?
Jackfruit
Jackfruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Jackfruit Orange Opinion
Calories 95 47 Jackfruit
Protein 1.72 0.94 Jackfruit
Fats 0.64 0.12 Jackfruit
Vitamin C 13.7 53.2 Orange
Carbs 23.25 11.75 Jackfruit
Cholesterol 0 0
Vitamin D 0 Orange
Iron 0.23 0.1 Jackfruit
Calcium 24 40 Orange
Potassium 448 181 Jackfruit
Magnesium 29 10 Jackfruit
Sugars 19.08 9.35 Orange
Fiber 1.5 2.4 Orange
Copper 0.076 0.045 Jackfruit
Zinc 0.13 0.07 Jackfruit
Starch 1.47 Jackfruit
Phosphorus 21 14 Jackfruit
Sodium 2 0 Orange
Vitamin A 110 225 Orange
Vitamin E 0.34 0.18 Jackfruit
Vitamin D 0 Orange
Vitamin B1 0.105 0.087 Jackfruit
Vitamin B2 0.055 0.04 Jackfruit
Vitamin B3 0.92 0.282 Jackfruit
Vitamin B5 0.235 0.25 Orange
Vitamin B6 0.329 0.06 Jackfruit
Vitamin B12 0 0
Vitamin K 0 Orange
Folate 24 30 Orange
Trans Fat 0 0
Saturated Fat 0.195 0.015 Orange
Monounsaturated Fat 0.155 0.023 Jackfruit
Polyunsaturated fat 0.094 0.025 Jackfruit
Tryptophan 0.034 0.009 Jackfruit
Threonine 0.086 0.015 Jackfruit
Isoleucine 0.069 0.025 Jackfruit
Leucine 0.103 0.023 Jackfruit
Lysine 0.069 0.047 Jackfruit
Methionine 0.034 0.02 Jackfruit
Phenylalanine 0.052 0.031 Jackfruit
Valine 0.086 0.04 Jackfruit
Histidine 0.034 0.018 Jackfruit
Fructose 9.19 Jackfruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.