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Jackfruit vs. Passion fruit — In-Depth Nutrition Comparison

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A recap on differences between Jackfruit and Passion fruit

  • Jackfruit has more Vitamin B6, and Vitamin B1, however, Passion fruit is higher in Fiber, Vitamin C, Iron, Phosphorus, Vitamin A RAE, and Vitamin B2.
  • Passion fruit covers your daily Fiber needs 36% more than Jackfruit.

Food varieties used in this article are Jackfruit, raw and Passion-fruit, (granadilla), purple, raw.

Infographic

Jackfruit vs Passion fruit 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.
Contains more Calcium +100%
Contains more Potassium +28.7%
Contains less Sodium -92.9%
Contains more Zinc +30%
Contains more Iron +595.7%
Contains more Phosphorus +223.8%
Contains more Copper +13.2%
Equal in Magnesium - 29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains more Calcium +100%
Contains more Potassium +28.7%
Contains less Sodium -92.9%
Contains more Zinc +30%
Contains more Iron +595.7%
Contains more Phosphorus +223.8%
Contains more Copper +13.2%
Equal in Magnesium - 29

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 E +1600%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +229%
Contains more Folate +71.4%
Contains more Vitamin A +1056.4%
Contains more Vitamin C +119%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +63%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 5% 2%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +229%
Contains more Folate +71.4%
Contains more Vitamin A +1056.4%
Contains more Vitamin C +119%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +63%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +17.7%
Contains more Protein +27.9%
Equal in Fats - 0.7
Equal in Carbs - 23.38
Equal in Water - 72.93
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more Other +17.7%
Contains more Protein +27.9%
Equal in Fats - 0.7
Equal in Carbs - 23.38
Equal in Water - 72.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +80.2%
Contains less Saturated Fat -69.7%
Contains more Polyunsaturated fat +337.2%
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains more Monounsaturated Fat +80.2%
Contains less Saturated Fat -69.7%
Contains more Polyunsaturated fat +337.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Passion fruit Opinion
Net carbs 21.75g 12.98g Jackfruit
Protein 1.72g 2.2g Passion fruit
Fats 0.64g 0.7g Passion fruit
Carbs 23.25g 23.38g Passion fruit
Calories 95kcal 97kcal Passion fruit
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 19.08g 11.2g Passion fruit
Fiber 1.5g 10.4g Passion fruit
Calcium 24mg 12mg Jackfruit
Iron 0.23mg 1.6mg Passion fruit
Magnesium 29mg 29mg
Phosphorus 21mg 68mg Passion fruit
Potassium 448mg 348mg Jackfruit
Sodium 2mg 28mg Jackfruit
Zinc 0.13mg 0.1mg Jackfruit
Copper 0.076mg 0.086mg Passion fruit
Manganese 0.043mg Jackfruit
Selenium 0.6µg Passion fruit
Vitamin A 110IU 1272IU Passion fruit
Vitamin A RAE 5µg 64µg Passion fruit
Vitamin E 0.34mg 0.02mg Jackfruit
Vitamin C 13.7mg 30mg Passion fruit
Vitamin B1 0.105mg 0mg Jackfruit
Vitamin B2 0.055mg 0.13mg Passion fruit
Vitamin B3 0.92mg 1.5mg Passion fruit
Vitamin B5 0.235mg Jackfruit
Vitamin B6 0.329mg 0.1mg Jackfruit
Folate 24µg 14µg Jackfruit
Choline 7.6mg Passion fruit
Vitamin K 0.7µg Passion fruit
Tryptophan 0.034mg Jackfruit
Threonine 0.086mg Jackfruit
Isoleucine 0.069mg Jackfruit
Leucine 0.103mg Jackfruit
Lysine 0.069mg Jackfruit
Methionine 0.034mg Jackfruit
Phenylalanine 0.052mg Jackfruit
Valine 0.086mg Jackfruit
Histidine 0.034mg Jackfruit
Saturated Fat 0.195g 0.059g Passion fruit
Monounsaturated Fat 0.155g 0.086g Jackfruit
Polyunsaturated fat 0.094g 0.411g Passion fruit
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 Passion fruit
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 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
21%
Passion fruit
Minerals Daily Need Coverage Score
12%
Jackfruit
18%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 7.88g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.136g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 59)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 26mg)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.