Jackfruit vs. Rice — In-Depth Nutrition Comparison
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How are jackfruit and rice different?
- Jackfruit is higher in vitamin B6, vitamin C, and potassium; however, rice is richer in manganese, iron, and folate.
- Daily need coverage for manganese for rice is 19% higher.
- Rice has a lower glycemic index (60) than jackfruit (75).
Jackfruit, raw and Rice, white, long-grain, regular, enriched, cooked are the varieties used 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 MagnesiumMagnesium | +141.7% |
| Contains more CalciumCalcium | +140% |
| Contains more PotassiumPotassium | +1180% |
| Contains more IronIron | +421.7% |
| Contains more ZincZinc | +276.9% |
| Contains more PhosphorusPhosphorus | +104.8% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +997.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +750% |
| Contains more Vitamin B2Vitamin B2 | +323.1% |
| Contains more Vitamin B6Vitamin B6 | +253.8% |
| Contains more Vitamin B1Vitamin B1 | +55.2% |
| Contains more Vitamin B3Vitamin B3 | +60.4% |
| Contains more Vitamin B5Vitamin B5 | +66% |
| Contains more FolateFolate | +141.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.043mg | 0.472mg | 19% |
| Vitamin B6 | 0.329mg | 0.093mg | 18% |
| Vitamin C | 13.7mg | 0mg | 15% |
| Selenium | 7.5µg | 14% | |
| Iron | 0.23mg | 1.2mg | 12% |
| Potassium | 448mg | 35mg | 12% |
| Fructose | 9.19g | 11% | |
| Folate | 24µg | 58µg | 9% |
| Vitamin B1 | 0.105mg | 0.163mg | 5% |
| Magnesium | 29mg | 12mg | 4% |
| Fiber | 1.5g | 0.4g | 4% |
| Vitamin B5 | 0.235mg | 0.39mg | 3% |
| Vitamin B3 | 0.92mg | 1.476mg | 3% |
| Vitamin B2 | 0.055mg | 0.013mg | 3% |
| Zinc | 0.13mg | 0.49mg | 3% |
| Phosphorus | 21mg | 43mg | 3% |
| Protein | 1.72g | 2.69g | 2% |
| Calories | 95kcal | 130kcal | 2% |
| Vitamin E | 0.34mg | 0.04mg | 2% |
| Carbs | 23.25g | 28.17g | 2% |
| Fats | 0.64g | 0.28g | 1% |
| Starch | 1.47g | 1% | |
| Copper | 0.076mg | 0.069mg | 1% |
| Calcium | 24mg | 10mg | 1% |
| Saturated fat | 0.195g | 0.077g | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Net carbs | 21.75g | 27.77g | N/A |
| Sugar | 19.08g | 0.05g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Choline | 2.1mg | 0% | |
| Monounsaturated fat | 0.155g | 0.088g | 0% |
| Polyunsaturated fat | 0.094g | 0.076g | 0% |
| Tryptophan | 0.034mg | 0.031mg | 0% |
| Threonine | 0.086mg | 0.096mg | 0% |
| Isoleucine | 0.069mg | 0.116mg | 0% |
| Leucine | 0.103mg | 0.222mg | 0% |
| Lysine | 0.069mg | 0.097mg | 0% |
| Methionine | 0.034mg | 0.063mg | 0% |
| Phenylalanine | 0.052mg | 0.144mg | 0% |
| Valine | 0.086mg | 0.164mg | 0% |
| Histidine | 0.034mg | 0.063mg | 0% |
| Omega-3 - ALA | 0.079g | N/A | |
| Omega-6 - Linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +128.6% |
| Contains more OtherOther | +121.4% |
| Contains more ProteinProtein | +56.4% |
| Contains more CarbsCarbs | +21.2% |
~equal in
Water
~68.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +76.1% |
| Contains more Poly. FatPolyunsaturated fat | +23.7% |
| Contains less Sat. FatSaturated fat | -60.5% |
