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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 Sugar.

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

Infographic

Jackfruit vs Orange 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Jackfruit
Jackfruit
6
:
2
Orange
Orange
Contains more Iron +130%
Contains more Magnesium +190%
Contains more Phosphorus +50%
Contains more Potassium +147.5%
Contains more Zinc +85.7%
Contains more Copper +68.9%
Contains more Calcium +66.7%
Contains less Sodium -100%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Contains more Iron +130%
Contains more Magnesium +190%
Contains more Phosphorus +50%
Contains more Potassium +147.5%
Contains more Zinc +85.7%
Contains more Copper +68.9%
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
Jackfruit
Jackfruit
5
:
6
Orange
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 A +104.5%
Contains more Vitamin C +288.3%
Contains more Folate +25%
Equal in Vitamin B5 - 0.25
Jackfruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 A +104.5%
Contains more Vitamin C +288.3%
Contains more Folate +25%
Equal in Vitamin B5 - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jackfruit
Jackfruit
4
:
1
Orange
Orange
Contains more Protein +83%
Contains more Fats +433.3%
Contains more Carbs +97.9%
Contains more Other +111.4%
Contains more Water +18.1%
Jackfruit
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +83%
Contains more Fats +433.3%
Contains more Carbs +97.9%
Contains more Other +111.4%
Contains more Water +18.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jackfruit
Jackfruit
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +573.9%
Contains more Polyunsaturated fat +276%
Contains less Saturated Fat -92.3%
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +573.9%
Contains more Polyunsaturated fat +276%
Contains less Saturated Fat -92.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Jackfruit Orange
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Jackfruit Orange Opinion
Net carbs 21.75g 9.35g Jackfruit
Protein 1.72g 0.94g Jackfruit
Fats 0.64g 0.12g Jackfruit
Carbs 23.25g 11.75g Jackfruit
Calories 95kcal 47kcal Jackfruit
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 19.08g 9.35g Orange
Fiber 1.5g 2.4g Orange
Calcium 24mg 40mg Orange
Iron 0.23mg 0.1mg Jackfruit
Magnesium 29mg 10mg Jackfruit
Phosphorus 21mg 14mg Jackfruit
Potassium 448mg 181mg Jackfruit
Sodium 2mg 0mg Orange
Zinc 0.13mg 0.07mg Jackfruit
Copper 0.076mg 0.045mg Jackfruit
Vitamin A 110IU 225IU Orange
Vitamin A RAE 5µg 11µg Orange
Vitamin E 0.34mg 0.18mg Jackfruit
Vitamin C 13.7mg 53.2mg Orange
Vitamin B1 0.105mg 0.087mg Jackfruit
Vitamin B2 0.055mg 0.04mg Jackfruit
Vitamin B3 0.92mg 0.282mg Jackfruit
Vitamin B5 0.235mg 0.25mg Orange
Vitamin B6 0.329mg 0.06mg Jackfruit
Folate 24µg 30µg Orange
Tryptophan 0.034mg 0.009mg Jackfruit
Threonine 0.086mg 0.015mg Jackfruit
Isoleucine 0.069mg 0.025mg Jackfruit
Leucine 0.103mg 0.023mg Jackfruit
Lysine 0.069mg 0.047mg Jackfruit
Methionine 0.034mg 0.02mg Jackfruit
Phenylalanine 0.052mg 0.031mg Jackfruit
Valine 0.086mg 0.04mg Jackfruit
Histidine 0.034mg 0.018mg Jackfruit
Saturated Fat 0.195g 0.015g Orange
Monounsaturated Fat 0.155g 0.023g Jackfruit
Polyunsaturated fat 0.094g 0.025g Jackfruit
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%
Jackfruit
24%
Orange
Minerals Daily Need Coverage Score
14%
Jackfruit
8%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.