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  6. Jackfruit vs. Pomegranate

Jackfruit vs. Pomegranate — In-Depth Nutrition Comparison

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Significant differences between Jackfruit and Pomegranate

  • Jackfruit has more Vitamin B6, and Potassium, however, Pomegranate is richer in Fiber, and Copper.
  • Jackfruit covers your daily Vitamin B6 needs 20% more than Pomegranate.
  • Pomegranate has 3 times less Vitamin B3 than Jackfruit. Jackfruit has 0.92mg of Vitamin B3, while Pomegranate has 0.293mg.
  • Pomegranate contains less Sugar.

Specific food types used in this comparison are Jackfruit, raw and Pomegranates, raw.

Infographic

Jackfruit vs Pomegranate 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
4
:
6
Pomegranate
Pomegranate
Contains more Calcium +140%
Contains more Magnesium +141.7%
Contains more Potassium +89.8%
Contains less Sodium -33.3%
Contains more Iron +30.4%
Contains more Phosphorus +71.4%
Contains more Zinc +169.2%
Contains more Copper +107.9%
Contains more Manganese +176.7%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +140%
Contains more Magnesium +141.7%
Contains more Potassium +89.8%
Contains less Sodium -33.3%
Contains more Iron +30.4%
Contains more Phosphorus +71.4%
Contains more Zinc +169.2%
Contains more Copper +107.9%
Contains more Manganese +176.7%

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
6
:
5
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin C +34.3%
Contains more Vitamin B1 +56.7%
Contains more Vitamin B3 +214%
Contains more Vitamin B6 +338.7%
Contains more Vitamin E +76.5%
Contains more Vitamin B5 +60.4%
Contains more Folate +58.3%
Equal in Vitamin B2 - 0.053
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%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin C +34.3%
Contains more Vitamin B1 +56.7%
Contains more Vitamin B3 +214%
Contains more Vitamin B6 +338.7%
Contains more Vitamin E +76.5%
Contains more Vitamin B5 +60.4%
Contains more Folate +58.3%
Equal in Vitamin B2 - 0.053

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jackfruit
Jackfruit
3
:
2
Pomegranate
Pomegranate
Contains more Carbs +24.3%
Contains more Other +75.5%
Contains more Fats +82.8%
Equal in Protein - 1.67
Equal in Water - 77.93
Jackfruit
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Carbs +24.3%
Contains more Other +75.5%
Contains more Fats +82.8%
Equal in Protein - 1.67
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jackfruit
Jackfruit
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +19%
Contains less Saturated Fat -38.5%
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +19%
Contains less Saturated Fat -38.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Pomegranate Opinion
Net carbs 21.75g 14.7g Jackfruit
Protein 1.72g 1.67g Jackfruit
Fats 0.64g 1.17g Pomegranate
Carbs 23.25g 18.7g Jackfruit
Calories 95kcal 83kcal Jackfruit
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 19.08g 13.67g Pomegranate
Fiber 1.5g 4g Pomegranate
Calcium 24mg 10mg Jackfruit
Iron 0.23mg 0.3mg Pomegranate
Magnesium 29mg 12mg Jackfruit
Phosphorus 21mg 36mg Pomegranate
Potassium 448mg 236mg Jackfruit
Sodium 2mg 3mg Jackfruit
Zinc 0.13mg 0.35mg Pomegranate
Copper 0.076mg 0.158mg Pomegranate
Manganese 0.043mg 0.119mg Pomegranate
Selenium 0.5µg Pomegranate
Vitamin A 110IU 0IU Jackfruit
Vitamin A RAE 5µg 0µg Jackfruit
Vitamin E 0.34mg 0.6mg Pomegranate
Vitamin C 13.7mg 10.2mg Jackfruit
Vitamin B1 0.105mg 0.067mg Jackfruit
Vitamin B2 0.055mg 0.053mg Jackfruit
Vitamin B3 0.92mg 0.293mg Jackfruit
Vitamin B5 0.235mg 0.377mg Pomegranate
Vitamin B6 0.329mg 0.075mg Jackfruit
Folate 24µg 38µg Pomegranate
Vitamin K 16.4µg Pomegranate
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 0.12g Pomegranate
Monounsaturated Fat 0.155g 0.093g Jackfruit
Polyunsaturated fat 0.094g 0.079g 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 Pomegranate
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
16%
Pomegranate
Minerals Daily Need Coverage Score
12%
Jackfruit
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 5.41g)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.075g)
Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Jackfruit
Jackfruit is lower in glycemic index (difference - 75)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $0.5)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.