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  6. Jackfruit vs. Prunes

Jackfruit vs. Prunes — In-Depth Nutrition Comparison

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A recap on differences between Jackfruit and Prunes

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

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

Infographic

Jackfruit vs Prunes 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.
Jackfruit
Jackfruit
0
:
9
Prunes
Prunes
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%
Contains more Manganese +595.3%
Equal in Sodium - 2
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
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%
Contains more Manganese +595.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Jackfruit
Jackfruit
4
:
7
Prunes
Prunes
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%
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%
Prunes
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jackfruit
Jackfruit
2
:
3
Prunes
Prunes
Contains more Fats +68.4%
Contains more Water +137.6%
Contains more Protein +26.7%
Contains more Carbs +174.8%
Contains more Other +183.9%
Jackfruit
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Fats +68.4%
Contains more Water +137.6%
Contains more Protein +26.7%
Contains more Carbs +174.8%
Contains more Other +183.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jackfruit
Jackfruit
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +192.5%
Contains more Polyunsaturated fat +51.6%
Contains less Saturated Fat -54.9%
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +192.5%
Contains more Polyunsaturated fat +51.6%
Contains less Saturated Fat -54.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Jackfruit
Jackfruit
1
:
4
Prunes
Prunes
Contains more Sucrose +180%
Contains more Starch +247.6%
Contains more Glucose +168.6%
Contains more Fructose +35.5%
Contains more Maltose +∞%
Jackfruit
7% 2% 46% 45%
Starch: 1.47 g
Sucrose: 0.42 g
Glucose: 9.48 g
Fructose: 9.19 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Sucrose +180%
Contains more Starch +247.6%
Contains more Glucose +168.6%
Contains more Fructose +35.5%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jackfruit Prunes
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 Prunes Opinion
Net carbs 21.75g 56.78g Prunes
Protein 1.72g 2.18g Prunes
Fats 0.64g 0.38g Jackfruit
Carbs 23.25g 63.88g Prunes
Calories 95kcal 240kcal Prunes
Starch 1.47g 5.11g Prunes
Fructose 9.19g 12.45g Prunes
Sugar 19.08g 38.13g Jackfruit
Fiber 1.5g 7.1g Prunes
Calcium 24mg 43mg Prunes
Iron 0.23mg 0.93mg Prunes
Magnesium 29mg 41mg Prunes
Phosphorus 21mg 69mg Prunes
Potassium 448mg 732mg Prunes
Sodium 2mg 2mg
Zinc 0.13mg 0.44mg Prunes
Copper 0.076mg 0.281mg Prunes
Manganese 0.043mg 0.299mg Prunes
Selenium 0.3µg Prunes
Vitamin A 110IU 781IU Prunes
Vitamin A RAE 5µg 39µg Prunes
Vitamin E 0.34mg 0.43mg Prunes
Vitamin C 13.7mg 0.6mg Jackfruit
Vitamin B1 0.105mg 0.051mg Jackfruit
Vitamin B2 0.055mg 0.186mg Prunes
Vitamin B3 0.92mg 1.882mg Prunes
Vitamin B5 0.235mg 0.422mg Prunes
Vitamin B6 0.329mg 0.205mg Jackfruit
Folate 24µg 4µg Jackfruit
Vitamin K 59.5µg Prunes
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
Saturated Fat 0.195g 0.088g Prunes
Monounsaturated Fat 0.155g 0.053g Jackfruit
Polyunsaturated fat 0.094g 0.062g 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 Prunes
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
19%
Jackfruit
31%
Prunes
Minerals Daily Need Coverage Score
12%
Jackfruit
32%
Prunes

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.107g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Prunes
Prunes 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

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. Prunes - 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.