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Jackfruit vs Prune - In-Depth Nutrition Comparison

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A recap on differences between Jackfruit and Prune

  • Jackfruit has more Vitamin C, and Vitamin B6, however Prune is higher in Copper, Fiber, Manganese, Vitamin B2, Iron, Potassium, Phosphorus, and Vitamin B3.
  • Prune covers your daily Copper needs 23% more than Jackfruit.
  • Prune contains 23 times less Vitamin C than Jackfruit. Jackfruit contains 13.7mg of Vitamin C, while Prune contains 0.6mg.

Food varieties used in this article are Jackfruit, raw and Plums, dried (prunes), uncooked.

Infographic

Jackfruit vs Prune 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
Contains more Calcium +79.2%
Contains more Iron +304.3%
Contains more Magnesium +41.4%
Contains more Phosphorus +228.6%
Contains more Potassium +63.4%
Contains more Zinc +238.5%
Contains more Copper +269.7%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Contains more Calcium +79.2%
Contains more Iron +304.3%
Contains more Magnesium +41.4%
Contains more Phosphorus +228.6%
Contains more Potassium +63.4%
Contains more Zinc +238.5%
Contains more Copper +269.7%
Equal in Sodium - 2

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
:
7
Prune
Contains more Vitamin C +2183.3%
Contains more Vitamin B1 +105.9%
Contains more Vitamin B6 +60.5%
Contains more Folate +500%
Contains more Vitamin A +610%
Contains more Vitamin E +26.5%
Contains more Vitamin B2 +238.2%
Contains more Vitamin B3 +104.6%
Contains more Vitamin B5 +79.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +2183.3%
Contains more Vitamin B1 +105.9%
Contains more Vitamin B6 +60.5%
Contains more Folate +500%
Contains more Vitamin A +610%
Contains more Vitamin E +26.5%
Contains more Vitamin B2 +238.2%
Contains more Vitamin B3 +104.6%
Contains more Vitamin B5 +79.6%

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 Prune
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Prune Opinion
Net carbs 21.75g 56.78g Prune
Protein 1.72g 2.18g Prune
Fats 0.64g 0.38g Jackfruit
Carbs 23.25g 63.88g Prune
Calories 95kcal 240kcal Prune
Starch 1.47g 5.11g Prune
Fructose 9.19g 12.45g Prune
Sugar 19.08g 38.13g Jackfruit
Fiber 1.5g 7.1g Prune
Calcium 24mg 43mg Prune
Iron 0.23mg 0.93mg Prune
Magnesium 29mg 41mg Prune
Phosphorus 21mg 69mg Prune
Potassium 448mg 732mg Prune
Sodium 2mg 2mg
Zinc 0.13mg 0.44mg Prune
Copper 0.076mg 0.281mg Prune
Vitamin A 110IU 781IU Prune
Vitamin E 0.34mg 0.43mg Prune
Vitamin D IU 0IU Prune
Vitamin D µg 0µg Prune
Vitamin C 13.7mg 0.6mg Jackfruit
Vitamin B1 0.105mg 0.051mg Jackfruit
Vitamin B2 0.055mg 0.186mg Prune
Vitamin B3 0.92mg 1.882mg Prune
Vitamin B5 0.235mg 0.422mg Prune
Vitamin B6 0.329mg 0.205mg Jackfruit
Folate 24µg 4µg Jackfruit
Vitamin B12 0µg 0µg
Vitamin K µg 59.5µg Prune
Tryptophan 0.034mg 0.025mg Jackfruit
Threonine 0.086mg 0.049mg Jackfruit
Isoleucine 0.069mg 0.041mg Jackfruit
Leucine 0.103mg 0.066mg Jackfruit
Lysine 0.069mg 0.05mg Jackfruit
Methionine 0.034mg 0.016mg Jackfruit
Phenylalanine 0.052mg 0.052mg
Valine 0.086mg 0.056mg Jackfruit
Histidine 0.034mg 0.027mg Jackfruit
Cholesterol 0mg 0mg
Trans Fat 0g g Prune
Saturated Fat 0.195g 0.088g Prune
Monounsaturated Fat 0.155g 0.053g Jackfruit
Polyunsaturated fat 0.094g 0.062g Jackfruit

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Jackfruit
31
Prune
Mineral Summary Score
14
Jackfruit
35
Prune

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 food.
Protein
10%
Jackfruit
13%
Prune
Carbohydrates
23%
Jackfruit
64%
Prune
Fats
3%
Jackfruit
2%
Prune

Comparison summary

Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 0.107g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in Sugar?
Jackfruit
Jackfruit is lower in Sugar (difference - 19.05g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.