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 are higher in Copper, Fiber, Manganese, Vitamin B2, Iron, Potassium, Phosphorus, and Vitamin B3.
- Prunes covers your daily Copper needs 23% more than Jackfruit.
- Prunes contain 23 times less Vitamin C than Jackfruit. Jackfruit contains 13.7mg of Vitamin C, while Prunes contain 0.6mg.
Food varieties used in this article are Jackfruit, raw and Plums, dried (prunes), uncooked.
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 MagnesiumMagnesium | +41.4% |
| Contains more CalciumCalcium | +79.2% |
| Contains more PotassiumPotassium | +63.4% |
| Contains more IronIron | +304.3% |
| Contains more CopperCopper | +269.7% |
| Contains more ZincZinc | +238.5% |
| Contains more PhosphorusPhosphorus | +228.6% |
| Contains more ManganeseManganese | +595.3% |
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 CVitamin C | +2183.3% |
| Contains more Vitamin B1Vitamin B1 | +105.9% |
| Contains more Vitamin B6Vitamin B6 | +60.5% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin AVitamin A | +610% |
| Contains more Vitamin EVitamin E | +26.5% |
| Contains more Vitamin B2Vitamin B2 | +238.2% |
| Contains more Vitamin B3Vitamin B3 | +104.6% |
| Contains more Vitamin B5Vitamin B5 | +79.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +68.4% |
| Contains more WaterWater | +137.6% |
| Contains more ProteinProtein | +26.7% |
| Contains more CarbsCarbs | +174.8% |
| Contains more OtherOther | +183.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +192.5% |
| Contains more Poly. FatPolyunsaturated fat | +51.6% |
| Contains less Sat. FatSaturated Fat | -54.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +180% |
| Contains more StarchStarch | +247.6% |
| Contains more GlucoseGlucose | +168.6% |
| Contains more FructoseFructose | +35.5% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 95kcal | 240kcal |
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| Protein | 1.72g | 2.18g |
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| Fats | 0.64g | 0.38g |
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| Vitamin C | 13.7mg | 0.6mg |
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| Net carbs | 21.75g | 56.78g |
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| Carbs | 23.25g | 63.88g |
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| Magnesium | 29mg | 41mg |
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| Calcium | 24mg | 43mg |
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| Potassium | 448mg | 732mg |
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| Iron | 0.23mg | 0.93mg |
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| Sugar | 19.08g | 38.13g |
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| Fiber | 1.5g | 7.1g |
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| Copper | 0.076mg | 0.281mg |
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| Zinc | 0.13mg | 0.44mg |
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| Starch | 1.47g | 5.11g |
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| Phosphorus | 21mg | 69mg |
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| Sodium | 2mg | 2mg | |
| Vitamin A | 110IU | 781IU |
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| Vitamin A | 5µg | 39µg |
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| Vitamin E | 0.34mg | 0.43mg |
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| Manganese | 0.043mg | 0.299mg |
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| Selenium | 0.3µg |
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| Vitamin B1 | 0.105mg | 0.051mg |
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| Vitamin B2 | 0.055mg | 0.186mg |
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| Vitamin B3 | 0.92mg | 1.882mg |
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| Vitamin B5 | 0.235mg | 0.422mg |
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| Vitamin B6 | 0.329mg | 0.205mg |
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| Vitamin K | 59.5µg |
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| Folate | 24µg | 4µg |
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| Choline | 10.1mg |
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| Saturated Fat | 0.195g | 0.088g |
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| Monounsaturated Fat | 0.155g | 0.053g |
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| Polyunsaturated fat | 0.094g | 0.062g |
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| Tryptophan | 0.034mg | 0.025mg |
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| Threonine | 0.086mg | 0.049mg |
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| Isoleucine | 0.069mg | 0.041mg |
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| Leucine | 0.103mg | 0.066mg |
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| Lysine | 0.069mg | 0.05mg |
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| Methionine | 0.034mg | 0.016mg |
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| Phenylalanine | 0.052mg | 0.052mg | |
| Valine | 0.086mg | 0.056mg |
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| Histidine | 0.034mg | 0.027mg |
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| Fructose | 9.19g | 12.45g |
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| Omega-3 - ALA | 0.079g |
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| Omega-6 - Linoleic acid | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
29%
Minerals Daily Need Coverage Score
12%
32%
Comparison summary
Which food is lower in Saturated Fat?
Prunes is lower in Saturated Fat (difference - 0.107g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Jackfruit is lower in Sugar (difference - 19.05g)
Which food is cheaper?
Jackfruit is cheaper (difference - $1.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)