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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +89.8%
Contains less SodiumSodium -33.3%
Contains more IronIron +30.4%
Contains more CopperCopper +107.9%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +71.4%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +34.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +56.7%
Contains more Vitamin B3Vitamin B3 +214%
Contains more Vitamin B6Vitamin B6 +338.7%
Contains more Vitamin EVitamin E +76.5%
Contains more Vitamin B5Vitamin B5 +60.4%
Contains more FolateFolate +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.053mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jackfruit Pomegranate DV% diff.
Vitamin B6 0.329mg 0.075mg 20%
Vitamin K 16.4µg 14%
Fructose 9.19g 11%
Fiber 1.5g 4g 10%
Copper 0.076mg 0.158mg 9%
Potassium 448mg 236mg 6%
Folate 24µg 38µg 4%
Vitamin C 13.7mg 10.2mg 4%
Magnesium 29mg 12mg 4%
Vitamin B3 0.92mg 0.293mg 4%
Vitamin B5 0.235mg 0.377mg 3%
Vitamin B1 0.105mg 0.067mg 3%
Manganese 0.043mg 0.119mg 3%
Phosphorus 21mg 36mg 2%
Vitamin E 0.34mg 0.6mg 2%
Zinc 0.13mg 0.35mg 2%
Carbs 23.25g 18.7g 2%
Selenium 0.5µg 1%
Calories 95kcal 83kcal 1%
Starch 1.47g 1%
Vitamin A 5µg 0µg 1%
Iron 0.23mg 0.3mg 1%
Calcium 24mg 10mg 1%
Fats 0.64g 1.17g 1%
Choline 7.6mg 1%
Protein 1.72g 1.67g 0%
Net carbs 21.75g 14.7g N/A
Sugar 19.08g 13.67g N/A
Sodium 2mg 3mg 0%
Vitamin B2 0.055mg 0.053mg 0%
Saturated fat 0.195g 0.12g 0%
Monounsaturated fat 0.155g 0.093g 0%
Polyunsaturated fat 0.094g 0.079g 0%
Tryptophan 0.034mg 0%
Threonine 0.086mg 0%
Isoleucine 0.069mg 0%
Leucine 0.103mg 0%
Lysine 0.069mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.052mg 0%
Valine 0.086mg 0%
Histidine 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
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 CarbsCarbs +24.3%
Contains more OtherOther +75.5%
Contains more FatsFats +82.8%
~equal in Protein ~1.67g
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +19%
Contains less Sat. FatSaturated fat -38.5%

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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.