Jackfruit vs. Refried beans — In-Depth Nutrition Comparison
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What are the differences between jackfruit and refried beans?
- Jackfruit is higher in vitamin B6 and vitamin C, yet refried beans are higher in iron, manganese, phosphorus, fiber, and copper.
- Jackfruit's daily need coverage for vitamin B6 is 17% more.
- Jackfruit has 2 times more vitamin C than refried beans. While jackfruit has 13.7mg of vitamin C, refried beans have only 6mg.
- The amount of sodium in jackfruit is lower.
- The glycemic index of refried beans is lower.
We used Jackfruit, raw and Refried beans, canned, traditional style (includes USDA commodity) types in this article.
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.
| Contains more PotassiumPotassium | +40.4% |
| Contains less SodiumSodium | -99.5% |
| Contains more MagnesiumMagnesium | +20.7% |
| Contains more CalciumCalcium | +20.8% |
| Contains more IronIron | +526.1% |
| Contains more CopperCopper | +69.7% |
| Contains more ZincZinc | +346.2% |
| Contains more PhosphorusPhosphorus | +338.1% |
| Contains more ManganeseManganese | +572.1% |
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.
| Contains more Vitamin CVitamin C | +128.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +277.8% |
| Contains more Vitamin B1Vitamin B1 | +38.2% |
| Contains more Vitamin B3Vitamin B3 | +150.7% |
| Contains more Vitamin B5Vitamin B5 | +24.3% |
| Contains more Vitamin B6Vitamin B6 | +219.4% |
| Contains more FolateFolate | +118.2% |
| Contains more Vitamin B2Vitamin B2 | +43.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.72 g
Fats:
0.64 g
Carbs:
23.25 g
Water:
73.46 g
Other:
0.93 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more CarbsCarbs | +71.6% |
| Contains more ProteinProtein | +189.5% |
| Contains more FatsFats | +214.1% |
| Contains more OtherOther | +83.9% |
~equal in
Water
~77.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.195 g
Monounsaturated fat:
Mono. Fat
0.155 g
Polyunsaturated fat:
Poly. Fat
0.094 g
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated fat | -69.1% |
| Contains more Mono. FatMonounsaturated fat | +287.7% |
| Contains more Poly. FatPolyunsaturated fat | +477.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
1.47 g
Sucrose:
0.42 g
Glucose:
9.48 g
Fructose:
9.19 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +405.4% |
| Contains more SucroseSucrose | +28.6% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Histidine | 0.034mg | 153mg | 22% |
| Vitamin B6 | 0.329mg | 0.103mg | 17% |
| Sodium | 2mg | 370mg | 16% |
| Iron | 0.23mg | 1.44mg | 15% |
| Selenium | 5.8µg | 11% | |
| Fructose | 9.19g | 0g | 11% |
| Manganese | 0.043mg | 0.289mg | 11% |
| Phosphorus | 21mg | 92mg | 10% |
| Vitamin C | 13.7mg | 6mg | 9% |
| Fiber | 1.5g | 3.7g | 9% |
| Protein | 1.72g | 4.98g | 7% |
| Copper | 0.076mg | 0.129mg | 6% |
| Zinc | 0.13mg | 0.58mg | 4% |
| Choline | 21.2mg | 4% | |
| Potassium | 448mg | 319mg | 4% |
| Folate | 24µg | 11µg | 3% |
| Polyunsaturated fat | 0.094g | 0.543g | 3% |
| Vitamin B3 | 0.92mg | 0.367mg | 3% |
| Carbs | 23.25g | 13.55g | 3% |
| Vitamin E | 0.34mg | 0.09mg | 2% |
| Vitamin B1 | 0.105mg | 0.076mg | 2% |
| Vitamin B2 | 0.055mg | 0.079mg | 2% |
| Starch | 1.47g | 7.43g | 2% |
| Vitamin K | 2.1µg | 2% | |
| Fats | 0.64g | 2.01g | 2% |
| Saturated fat | 0.195g | 0.631g | 2% |
| Vitamin A | 5µg | 0µg | 1% |
| Monounsaturated fat | 0.155g | 0.601g | 1% |
| Vitamin B5 | 0.235mg | 0.189mg | 1% |
| Calcium | 24mg | 29mg | 1% |
| Magnesium | 29mg | 35mg | 1% |
| Calories | 95kcal | 90kcal | 0% |
| Net carbs | 21.75g | 9.85g | N/A |
| Sugar | 19.08g | 0.54g | N/A |
| Trans fat | 0g | 0.016g | N/A |
| Tryptophan | 0.034mg | 0.065mg | 0% |
| Threonine | 0.086mg | 0.231mg | 0% |
| Isoleucine | 0.069mg | 0.242mg | 0% |
| Leucine | 0.103mg | 0.438mg | 0% |
| Lysine | 0.069mg | 0.377mg | 0% |
| Methionine | 0.034mg | 0.083mg | 0% |
| Phenylalanine | 0.052mg | 0.297mg | 0% |
| Valine | 0.086mg | 0.287mg | 0% |
| Omega-3 - ALA | 0.079g | 0.169g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 0.015g | 0.36g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
12%
33%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 18.54g)
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 37)
Which food is cheaper?
Refried beans is cheaper (difference - $0.5)
Which food is richer in minerals?
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Jackfruit contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
Jackfruit is lower in Saturated fat (difference - 0.436g)
Which food is richer in vitamins?
Jackfruit is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)