Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Jackfruit vs Pomegranate - In-Depth Nutrition Comparison

Compare

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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
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%

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
:
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
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 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

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 Pomegranate
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals 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 g Jackfruit
Fructose 9.19g g 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
Vitamin A 110IU 0IU Jackfruit
Vitamin E 0.34mg 0.6mg Pomegranate
Vitamin D IU 0IU Pomegranate
Vitamin D µg 0µg 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 B12 0µg 0µg
Vitamin K µg 16.4µg Pomegranate
Tryptophan 0.034mg mg Jackfruit
Threonine 0.086mg mg Jackfruit
Isoleucine 0.069mg mg Jackfruit
Leucine 0.103mg mg Jackfruit
Lysine 0.069mg mg Jackfruit
Methionine 0.034mg mg Jackfruit
Phenylalanine 0.052mg mg Jackfruit
Valine 0.086mg mg Jackfruit
Histidine 0.034mg mg Jackfruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.195g 0.12g Pomegranate
Monounsaturated Fat 0.155g 0.093g Jackfruit
Polyunsaturated fat 0.094g 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

People also compare

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
16
Pomegranate
Mineral Summary Score
14
Jackfruit
15
Pomegranate

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
10%
Pomegranate
Carbohydrates
23%
Jackfruit
19%
Pomegranate
Fats
3%
Jackfruit
5%
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 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 minerals?
?
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.
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. 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.