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.
- Jackfruit has a higher glycemic index. The glycemic index of jackfruit is 75, while the glycemic index of semolina is 54.
Specific food types used in this comparison are Jackfruit, raw and Rice, white, long-grain, parboiled, unenriched, dry.
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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 PotassiumPotassium | +157.5% |
| Contains more CalciumCalcium | +195.8% |
| Contains more IronIron | +221.7% |
| Contains more CopperCopper | +273.7% |
| Contains more ZincZinc | +684.6% |
| Contains more PhosphorusPhosphorus | +628.6% |
| Contains more ManganeseManganese | +2307% |
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 | +1033.3% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin B1Vitamin B1 | +113.3% |
| Contains more Vitamin B3Vitamin B3 | +448.7% |
| Contains more Vitamin B5Vitamin B5 | +186% |
| Contains more Vitamin B6Vitamin B6 | +37.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +645% |
| Contains more OtherOther | +31% |
| Contains more ProteinProtein | +336.6% |
| Contains more FatsFats | +60.9% |
| Contains more CarbsCarbs | +247.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -33.7% |
| Contains more Mono. FatMonounsaturated fat | +66.5% |
| Contains more Poly. FatPolyunsaturated fat | +242.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +100% |
| Contains more GlucoseGlucose | +8518.2% |
| Contains more FructoseFructose | +45850% |
| Contains more StarchStarch | +4545.6% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.043mg | 1.035mg | 43% |
| Selenium | 19.9µg | 36% | |
| Starch | 1.47g | 68.29g | 27% |
| Vitamin B3 | 0.92mg | 5.048mg | 26% |
| Copper | 0.076mg | 0.284mg | 23% |
| Carbs | 23.25g | 80.89g | 19% |
| Phosphorus | 21mg | 153mg | 19% |
| Vitamin C | 13.7mg | 0mg | 15% |
| Calories | 95kcal | 374kcal | 14% |
| Protein | 1.72g | 7.51g | 12% |
| Fructose | 9.19g | 0.02g | 11% |
| Vitamin B1 | 0.105mg | 0.224mg | 10% |
| Vitamin B5 | 0.235mg | 0.672mg | 9% |
| Vitamin B6 | 0.329mg | 0.452mg | 9% |
| Zinc | 0.13mg | 1.02mg | 8% |
| Potassium | 448mg | 174mg | 8% |
| Iron | 0.23mg | 0.74mg | 6% |
| Calcium | 24mg | 71mg | 5% |
| Folate | 24µg | 8µg | 4% |
| Polyunsaturated fat | 0.094g | 0.322g | 2% |
| Vitamin E | 0.34mg | 0.03mg | 2% |
| Fats | 0.64g | 1.03g | 1% |
| Fiber | 1.5g | 1.8g | 1% |
| Vitamin A | 5µg | 1% | |
| Net carbs | 21.75g | 79.09g | N/A |
| Magnesium | 29mg | 27mg | 0% |
| Sugar | 19.08g | 0.33g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin B2 | 0.055mg | 0.05mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Saturated fat | 0.195g | 0.294g | 0% |
| Monounsaturated fat | 0.155g | 0.258g | 0% |
| Tryptophan | 0.034mg | 0.103mg | 0% |
| Threonine | 0.086mg | 0.271mg | 0% |
| Isoleucine | 0.069mg | 0.339mg | 0% |
| Leucine | 0.103mg | 0.656mg | 0% |
| Lysine | 0.069mg | 0.215mg | 0% |
| Methionine | 0.034mg | 0.183mg | 0% |
| Phenylalanine | 0.052mg | 0.398mg | 0% |
| Valine | 0.086mg | 0.47mg | 0% |
| Histidine | 0.034mg | 0.185mg | 0% |
| Omega-3 - ALA | 0.079g | N/A | |
| Omega-6 - Linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
12%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 18.75g)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Saturated fat?
Jackfruit is lower in Saturated fat (difference - 0.099g)
Which food is cheaper?
Jackfruit is cheaper (difference - $0.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
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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.