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Jackfruit vs. Rye — In-Depth Nutrition Comparison

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What are the main differences between jackfruit and rye?

  • Jackfruit has less manganese, fiber, phosphorus, copper, iron, vitamin B5, zinc, vitamin B3, magnesium, and vitamin B1 than rye.
  • Rye's daily need coverage for manganese is 110% higher.
  • Rye has a lower glycemic index than jackfruit.

We used Jackfruit, raw and Rye grain types in this comparison.

Infographic

Jackfruit vs Rye 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" 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%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +279.3%
Contains more PotassiumPotassium +13.8%
Contains more IronIron +1043.5%
Contains more CopperCopper +382.9%
Contains more ZincZinc +1938.5%
Contains more PhosphorusPhosphorus +1481%
Contains more ManganeseManganese +5893%
~equal in Calcium ~24mg
~equal in Sodium ~2mg

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%
Rye
Rye
8
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B6Vitamin B6 +11.9%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +201%
Contains more Vitamin B2Vitamin B2 +356.4%
Contains more Vitamin B3Vitamin B3 +364.1%
Contains more Vitamin B5Vitamin B5 +519.6%
Contains more FolateFolate +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +593%
Contains more ProteinProtein +501.2%
Contains more FatsFats +154.7%
Contains more CarbsCarbs +226.3%
Contains more OtherOther +68.8%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +34.2%
Contains more Poly. FatPolyunsaturated fat +716%
~equal in Saturated fat ~0.197g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
7% 2% 46% 45%
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
Rye
Rye
1
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +5825%
Contains more FructoseFructose +8254.5%
Contains more SucroseSucrose +69%
~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.
Jackfruit Rye
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Rye DV% diff.
Manganese 0.043mg 2.577mg 110%
Fiber 1.5g 15.1g 54%
Phosphorus 21mg 332mg 44%
Copper 0.076mg 0.367mg 32%
Iron 0.23mg 2.63mg 30%
Selenium 13.9µg 25%
Vitamin B5 0.235mg 1.456mg 24%
Zinc 0.13mg 2.65mg 23%
Vitamin B3 0.92mg 4.27mg 21%
Magnesium 29mg 110mg 19%
Carbs 23.25g 75.86g 18%
Vitamin B1 0.105mg 0.316mg 18%
Protein 1.72g 10.34g 17%
Vitamin B2 0.055mg 0.251mg 15%
Vitamin C 13.7mg 0mg 15%
Calories 95kcal 338kcal 12%
Fructose 9.19g 0.11g 11%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Folate 24µg 38µg 4%
Polyunsaturated fat 0.094g 0.767g 4%
Vitamin E 0.34mg 0.85mg 3%
Vitamin B6 0.329mg 0.294mg 3%
Potassium 448mg 510mg 2%
Fats 0.64g 1.63g 2%
Starch 1.47g 1%
Net carbs 21.75g 60.76g N/A
Calcium 24mg 24mg 0%
Sugar 19.08g 0.98g N/A
Sodium 2mg 2mg 0%
Vitamin A 5µg 1µg 0%
Saturated fat 0.195g 0.197g 0%
Monounsaturated fat 0.155g 0.208g 0%
Tryptophan 0.034mg 0.108mg 0%
Threonine 0.086mg 0.289mg 0%
Isoleucine 0.069mg 0.208mg 0%
Leucine 0.103mg 0.563mg 0%
Lysine 0.069mg 0.286mg 0%
Methionine 0.034mg 0.153mg 0%
Phenylalanine 0.052mg 0.435mg 0%
Valine 0.086mg 0.317mg 0%
Histidine 0.034mg 0.189mg 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 Rye
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
35%
Rye
Minerals Daily Need Coverage Score
12%
Jackfruit
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 18.1g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 41)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.1)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 0.002g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.