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Jackfruit vs. Safflower — In-Depth Nutrition Comparison

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A recap on differences between jackfruit and safflower

  • Jackfruit has less copper, phosphorus, vitamin B1, manganese, magnesium, vitamin B5, vitamin B6, iron, zinc, and folate.
  • Safflower covers your daily copper needs 186% more than jackfruit.

Food varieties used in this article are Jackfruit, raw and Seeds, safflower seed kernels, dried.

Infographic

Jackfruit vs Safflower 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +1117.2%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +53.3%
Contains more IronIron +2030.4%
Contains more CopperCopper +2198.7%
Contains more ZincZinc +3784.6%
Contains more PhosphorusPhosphorus +2966.7%
Contains more ManganeseManganese +4583.7%
~equal in Selenium ~µg

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 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1007.6%
Contains more Vitamin B2Vitamin B2 +654.5%
Contains more Vitamin B3Vitamin B3 +148.3%
Contains more Vitamin B5Vitamin B5 +1614.9%
Contains more Vitamin B6Vitamin B6 +255.6%
Contains more FolateFolate +566.7%
~equal in Vitamin D ~0µg
~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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1207.1%
Contains more ProteinProtein +840.7%
Contains more FatsFats +5907.8%
Contains more CarbsCarbs +47.5%
Contains more OtherOther +487.1%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +3027.7%
Contains more Poly. FatPolyunsaturated fat +29924.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Safflower DV% diff.
Polyunsaturated fat 0.094g 28.223g 188%
Copper 0.076mg 1.747mg 186%
Phosphorus 21mg 644mg 89%
Vitamin B1 0.105mg 1.163mg 88%
Manganese 0.043mg 2.014mg 86%
Magnesium 29mg 353mg 77%
Vitamin B5 0.235mg 4.03mg 76%
Vitamin B6 0.329mg 1.17mg 65%
Fats 0.64g 38.45g 58%
Iron 0.23mg 4.9mg 58%
Zinc 0.13mg 5.05mg 45%
Folate 24µg 160µg 34%
Protein 1.72g 16.18g 29%
Vitamin B2 0.055mg 0.415mg 28%
Calories 95kcal 517kcal 21%
Saturated fat 0.195g 3.682g 16%
Vitamin C 13.7mg 0mg 15%
Monounsaturated fat 0.155g 4.848g 12%
Fructose 9.19g 11%
Vitamin B3 0.92mg 2.284mg 9%
Potassium 448mg 687mg 7%
Fiber 1.5g 6%
Calcium 24mg 78mg 5%
Carbs 23.25g 34.29g 4%
Vitamin E 0.34mg 2%
Starch 1.47g 1%
Net carbs 21.75g 34.29g N/A
Sugar 19.08g N/A
Sodium 2mg 3mg 0%
Vitamin A 5µg 3µg 0%
Tryptophan 0.034mg 0.183mg 0%
Threonine 0.086mg 0.586mg 0%
Isoleucine 0.069mg 0.717mg 0%
Leucine 0.103mg 1.154mg 0%
Lysine 0.069mg 0.534mg 0%
Methionine 0.034mg 0.284mg 0%
Phenylalanine 0.052mg 0.806mg 0%
Valine 0.086mg 1.025mg 0%
Histidine 0.034mg 0.452mg 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 Safflower
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
82%
Safflower
Minerals Daily Need Coverage Score
12%
Jackfruit
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 19.08g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 75)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 3.487g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.