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Jackfruit vs. Potato salad — In-Depth Nutrition Comparison

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How are jackfruit and potato salad different?

  • Jackfruit is richer in vitamin B6 and potassium, while potato salad is higher in vitamin B5 and iron.
  • Potato salad covers your daily need for sodium, 23% more than jackfruit.
  • Jackfruit contains 3 times more folate than potato salad. Jackfruit contains 24µg of folate, while potato salad contains 7µg.
  • Jackfruit is lower in saturated fat.
  • Jackfruit has a higher glycemic index (75) than potato salad (45).

Jackfruit, raw and Potato salad, home-prepared types were used in this article.

Infographic

Jackfruit vs Potato salad 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +93.3%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +76.4%
Contains less SodiumSodium -99.6%
Contains more IronIron +182.6%
Contains more CopperCopper +55.3%
Contains more ZincZinc +138.5%
Contains more PhosphorusPhosphorus +147.6%
Contains more ManganeseManganese +134.9%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +37%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more FolateFolate +242.9%
Contains more Vitamin AVitamin A +540%
Contains more Vitamin B5Vitamin B5 +127.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B3 ~0.89mg
~equal in Vitamin B12 ~0µg
~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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more CarbsCarbs +108.1%
Contains more ProteinProtein +55.8%
Contains more FatsFats +1181.3%
Contains more OtherOther +109.7%
~equal in Water ~76g

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -86.4%
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +3875.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Potato salad DV% diff.
Polyunsaturated fat 0.094g 3.737g 24%
Cholesterol 0mg 68mg 23%
Sodium 2mg 529mg 23%
Vitamin B6 0.329mg 0.141mg 14%
Fats 0.64g 8.2g 12%
Fructose 9.19g 11%
Selenium 4.1µg 7%
Saturated fat 0.195g 1.429g 6%
Vitamin B5 0.235mg 0.534mg 6%
Potassium 448mg 254mg 6%
Monounsaturated fat 0.155g 2.48g 6%
Copper 0.076mg 0.118mg 5%
Iron 0.23mg 0.65mg 5%
Folate 24µg 7µg 4%
Phosphorus 21mg 52mg 4%
Carbs 23.25g 11.17g 4%
Vitamin C 13.7mg 10mg 4%
Magnesium 29mg 15mg 3%
Vitamin A 5µg 32µg 3%
Manganese 0.043mg 0.101mg 3%
Vitamin B1 0.105mg 0.077mg 2%
Calories 95kcal 143kcal 2%
Protein 1.72g 2.68g 2%
Vitamin E 0.34mg 2%
Zinc 0.13mg 0.31mg 2%
Starch 1.47g 1%
Fiber 1.5g 1.3g 1%
Calcium 24mg 19mg 1%
Net carbs 21.75g 9.87g N/A
Sugar 19.08g N/A
Vitamin B2 0.055mg 0.06mg 0%
Vitamin B3 0.92mg 0.89mg 0%
Tryptophan 0.034mg 0.042mg 0%
Threonine 0.086mg 0.116mg 0%
Isoleucine 0.069mg 0.141mg 0%
Leucine 0.103mg 0.202mg 0%
Lysine 0.069mg 0.171mg 0%
Methionine 0.034mg 0.066mg 0%
Phenylalanine 0.052mg 0.135mg 0%
Valine 0.086mg 0.172mg 0%
Histidine 0.034mg 0.062mg 0%
Omega-3 - ALA 0.079g 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 Potato salad
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
13%
Potato salad
Minerals Daily Need Coverage Score
12%
Jackfruit
24%
Potato salad

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 19.08g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 30)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.5)
Which food is richer in minerals?
Potato salad
Potato salad is relatively richer in minerals
Which food is lower in Cholesterol?
Jackfruit
Jackfruit is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 527mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 1.234g)
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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.