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Jackfruit vs. Flax seeds — In-Depth Nutrition Comparison

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The main differences between jackfruit and flax seeds

  • Jackfruit contains less vitamin B1, copper, manganese, fiber, phosphorus, magnesium, iron, zinc, and calcium than flax seeds.
  • Daily need coverage for vitamin B1 for flax seeds is 128% higher.
  • Jackfruit is lower in saturated fat.

Food types used in this article are Jackfruit, raw and Seeds, flaxseed.

Infographic

Jackfruit vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +1251.7%
Contains more CalciumCalcium +962.5%
Contains more PotassiumPotassium +81.5%
Contains more IronIron +2391.3%
Contains more CopperCopper +1505.3%
Contains more ZincZinc +3238.5%
Contains more PhosphorusPhosphorus +2957.1%
Contains more ManganeseManganese +5672.1%

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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +2183.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1465.7%
Contains more Vitamin B2Vitamin B2 +192.7%
Contains more Vitamin B3Vitamin B3 +234.8%
Contains more Vitamin B5Vitamin B5 +319.1%
Contains more Vitamin B6Vitamin B6 +43.8%
Contains more FolateFolate +262.5%
~equal in Vitamin E ~0.31mg
~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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +955.5%
Contains more ProteinProtein +963.4%
Contains more FatsFats +6487.5%
Contains more CarbsCarbs +24.2%
Contains more OtherOther +298.9%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +4756.1%
Contains more Poly. FatPolyunsaturated fat +30463.8%

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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +2270%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +173.8%
~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 Flax seeds
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Flax seeds DV% diff.
Polyunsaturated fat 0.094g 28.73g 191%
Vitamin B1 0.105mg 1.644mg 128%
Copper 0.076mg 1.22mg 127%
Manganese 0.043mg 2.482mg 106%
Fiber 1.5g 27.3g 103%
Phosphorus 21mg 642mg 89%
Magnesium 29mg 392mg 86%
Iron 0.23mg 5.73mg 69%
Fats 0.64g 42.16g 64%
Selenium 25.4µg 46%
Zinc 0.13mg 4.34mg 38%
Protein 1.72g 18.29g 33%
Calcium 24mg 255mg 23%
Calories 95kcal 534kcal 22%
Monounsaturated fat 0.155g 7.527g 18%
Saturated fat 0.195g 3.663g 16%
Folate 24µg 87µg 16%
Vitamin B5 0.235mg 0.985mg 15%
Vitamin C 13.7mg 0.6mg 15%
Choline 78.7mg 14%
Vitamin B3 0.92mg 3.08mg 14%
Vitamin B6 0.329mg 0.473mg 11%
Potassium 448mg 813mg 11%
Fructose 9.19g 0g 11%
Vitamin B2 0.055mg 0.161mg 8%
Vitamin K 4.3µg 4%
Carbs 23.25g 28.88g 2%
Vitamin A 5µg 0µg 1%
Sodium 2mg 30mg 1%
Starch 1.47g 1%
Net carbs 21.75g 1.58g N/A
Sugar 19.08g 1.55g N/A
Vitamin E 0.34mg 0.31mg 0%
Tryptophan 0.034mg 0.297mg 0%
Threonine 0.086mg 0.766mg 0%
Isoleucine 0.069mg 0.896mg 0%
Leucine 0.103mg 1.235mg 0%
Lysine 0.069mg 0.862mg 0%
Methionine 0.034mg 0.37mg 0%
Phenylalanine 0.052mg 0.957mg 0%
Valine 0.086mg 1.072mg 0%
Histidine 0.034mg 0.472mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g 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 Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
12%
Jackfruit
191%
Flax seeds

Comparison summary

Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 3.468g)
Which food is lower in glycemic index?
Jackfruit
Jackfruit is lower in glycemic index (difference - 75)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $2.5)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 17.53g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.