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Jackfruit vs. Liver — In-Depth Nutrition Comparison

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A recap on differences between jackfruit and liver

  • Jackfruit has less vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, zinc, vitamin B3, and folate.
  • Liver covers your daily vitamin B12 needs 778% more than jackfruit.
  • The glycemic index of jackfruit is higher.

Food varieties used in this article are Jackfruit, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Jackfruit vs Liver infographic
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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%
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +198.7%
Contains less SodiumSodium -95.9%
Contains more IronIron +7691.3%
Contains more CopperCopper +734.2%
Contains more ZincZinc +5069.2%
Contains more PhosphorusPhosphorus +1047.6%
Contains more ManganeseManganese +597.7%

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%
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin CVitamin C +72.3%
Contains more Vitamin AVitamin A +108000%
Contains more Vitamin B1Vitamin B1 +145.7%
Contains more Vitamin B2Vitamin B2 +3892.7%
Contains more Vitamin B3Vitamin B3 +816.8%
Contains more Vitamin B5Vitamin B5 +1931.5%
Contains more Vitamin B6Vitamin B6 +73.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +579.2%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +518.4%
Contains more WaterWater +14.2%
Contains more ProteinProtein +1412.8%
Contains more FatsFats +587.5%
Contains more OtherOther +61.3%

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
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -86.2%
Contains more Mono. FatMonounsaturated fat +306.5%
Contains more Poly. FatPolyunsaturated fat +1017%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 5µg 5405µg 600%
Iron 0.23mg 17.92mg 221%
Vitamin B2 0.055mg 2.196mg 165%
Selenium 67.5µg 123%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.235mg 4.774mg 91%
Copper 0.076mg 0.634mg 62%
Zinc 0.13mg 6.72mg 60%
Protein 1.72g 26.02g 49%
Vitamin B3 0.92mg 8.435mg 47%
Folate 24µg 163µg 35%
Phosphorus 21mg 241mg 31%
Vitamin B6 0.329mg 0.57mg 19%
Vitamin B1 0.105mg 0.258mg 13%
Fructose 9.19g 11%
Vitamin C 13.7mg 23.6mg 11%
Manganese 0.043mg 0.3mg 11%
Potassium 448mg 150mg 9%
Saturated fat 0.195g 1.41g 6%
Polyunsaturated fat 0.094g 1.05g 6%
Carbs 23.25g 3.76g 6%
Fats 0.64g 4.4g 6%
Fiber 1.5g 0g 6%
Calories 95kcal 165kcal 4%
Magnesium 29mg 14mg 4%
Vitamin E 0.34mg 2%
Sodium 2mg 49mg 2%
Starch 1.47g 1%
Calcium 24mg 10mg 1%
Monounsaturated fat 0.155g 0.63g 1%
Net carbs 21.75g 3.76g N/A
Sugar 19.08g N/A
Tryptophan 0.034mg 0.366mg 0%
Threonine 0.086mg 1.107mg 0%
Isoleucine 0.069mg 1.32mg 0%
Leucine 0.103mg 2.319mg 0%
Lysine 0.069mg 2.007mg 0%
Methionine 0.034mg 0.645mg 0%
Phenylalanine 0.052mg 1.274mg 0%
Valine 0.086mg 1.607mg 0%
Histidine 0.034mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - ALA 0.079g N/A
Omega-3 - DPA 0g 0.04g N/A
Omega-6 - Linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Jackfruit
422%
Liver
Minerals Daily Need Coverage Score
12%
Jackfruit
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 19.08g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 75)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.2)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Jackfruit
Jackfruit is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 1.215g)

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.