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  6. Jackfruit vs. Semolina

Jackfruit vs. Semolina — In-Depth Nutrition Comparison

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Significant differences between Jackfruit and Semolina

  • Jackfruit has more Vitamin C, and Potassium, however, Semolina is richer in Manganese, Vitamin B3, Copper, Phosphorus, Vitamin B1, Vitamin B6, Vitamin B5, and Zinc.
  • Semolina covers your daily Manganese needs 43% more than Jackfruit.

Specific food types used in this comparison are Jackfruit, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Jackfruit vs Semolina 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.
Jackfruit
Jackfruit
2
:
7
Semolina
Semolina
Contains more Potassium +157.5%
Contains more Calcium +195.8%
Contains more Iron +221.7%
Contains more Phosphorus +628.6%
Contains more Zinc +684.6%
Contains more Copper +273.7%
Contains more Manganese +2307%
Equal in Magnesium - 27
Equal in Sodium - 2
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Potassium +157.5%
Contains more Calcium +195.8%
Contains more Iron +221.7%
Contains more Phosphorus +628.6%
Contains more Zinc +684.6%
Contains more Copper +273.7%
Contains more Manganese +2307%
Equal in Magnesium - 27
Equal in Sodium - 2

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.
Jackfruit
Jackfruit
5
:
6
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +1033.3%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin B1 +113.3%
Contains more Vitamin B3 +448.7%
Contains more Vitamin B5 +186%
Contains more Vitamin B6 +37.4%
Equal in Vitamin B2 - 0.05
Jackfruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1033.3%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin B1 +113.3%
Contains more Vitamin B3 +448.7%
Contains more Vitamin B5 +186%
Contains more Vitamin B6 +37.4%
Equal in Vitamin B2 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jackfruit
Jackfruit
2
:
3
Semolina
Semolina
Contains more Water +645%
Contains more Other +31%
Contains more Protein +336.6%
Contains more Fats +60.9%
Contains more Carbs +247.9%
Jackfruit
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Water +645%
Contains more Other +31%
Contains more Protein +336.6%
Contains more Fats +60.9%
Contains more Carbs +247.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jackfruit
Jackfruit
1
:
2
Semolina
Semolina
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +66.5%
Contains more Polyunsaturated fat +242.6%
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +66.5%
Contains more Polyunsaturated fat +242.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Jackfruit
Jackfruit
3
:
1
Semolina
Semolina
Contains more Sucrose +100%
Contains more Glucose +8518.2%
Contains more Fructose +45850%
Contains more Starch +4545.6%
Jackfruit
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
Semolina
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +100%
Contains more Glucose +8518.2%
Contains more Fructose +45850%
Contains more Starch +4545.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Semolina Opinion
Net carbs 21.75g 79.09g Semolina
Protein 1.72g 7.51g Semolina
Fats 0.64g 1.03g Semolina
Carbs 23.25g 80.89g Semolina
Calories 95kcal 374kcal Semolina
Starch 1.47g 68.29g Semolina
Fructose 9.19g 0.02g Jackfruit
Sugar 19.08g 0.33g Semolina
Fiber 1.5g 1.8g Semolina
Calcium 24mg 71mg Semolina
Iron 0.23mg 0.74mg Semolina
Magnesium 29mg 27mg Jackfruit
Phosphorus 21mg 153mg Semolina
Potassium 448mg 174mg Jackfruit
Sodium 2mg 2mg
Zinc 0.13mg 1.02mg Semolina
Copper 0.076mg 0.284mg Semolina
Manganese 0.043mg 1.035mg Semolina
Selenium 19.9µg Semolina
Vitamin A 110IU 0IU Jackfruit
Vitamin A RAE 5µg Jackfruit
Vitamin E 0.34mg 0.03mg Jackfruit
Vitamin C 13.7mg 0mg Jackfruit
Vitamin B1 0.105mg 0.224mg Semolina
Vitamin B2 0.055mg 0.05mg Jackfruit
Vitamin B3 0.92mg 5.048mg Semolina
Vitamin B5 0.235mg 0.672mg Semolina
Vitamin B6 0.329mg 0.452mg Semolina
Folate 24µg 8µg Jackfruit
Vitamin K 0.1µg Semolina
Tryptophan 0.034mg 0.103mg Semolina
Threonine 0.086mg 0.271mg Semolina
Isoleucine 0.069mg 0.339mg Semolina
Leucine 0.103mg 0.656mg Semolina
Lysine 0.069mg 0.215mg Semolina
Methionine 0.034mg 0.183mg Semolina
Phenylalanine 0.052mg 0.398mg Semolina
Valine 0.086mg 0.47mg Semolina
Histidine 0.034mg 0.185mg Semolina
Saturated Fat 0.195g 0.294g Jackfruit
Monounsaturated Fat 0.155g 0.258g Semolina
Polyunsaturated fat 0.094g 0.322g Semolina
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Jackfruit
26%
Semolina
Minerals Daily Need Coverage Score
12%
Jackfruit
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 18.75g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Saturated Fat?
Jackfruit
Jackfruit is lower in Saturated Fat (difference - 0.099g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $0.9)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.