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Jackfruit vs. Sweet and sour — In-Depth Nutrition Comparison

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The main differences between jackfruit and sweet and sour

  • Jackfruit has more vitamin B6, potassium, fiber, and vitamin C; however, sweet, and sour has more manganese.
  • Daily need coverage for manganese for sweet and sour is 31% higher.
  • Sweet and sour has 15 times less fiber than jackfruit. Jackfruit has 1.5g of fiber, while sweet, and sour has 0.1g.
  • Jackfruit is lower in sodium.

Food types used in this article are Jackfruit, raw and Sauce, sweet and sour, ready-to-serve.

Infographic

Jackfruit vs Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +352.5%
Contains more ZincZinc +44.4%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1669.8%
~equal in Iron ~0.21mg
~equal in Copper ~0.079mg

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin CVitamin C +57.5%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +3300%
Contains more Vitamin B1Vitamin B1 +118.8%
Contains more Vitamin B2Vitamin B2 +189.5%
Contains more Vitamin B3Vitamin B3 +392%
Contains more Vitamin B5Vitamin B5 +152.7%
Contains more Vitamin B6Vitamin B6 +520.8%
Contains more FolateFolate +200%
~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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +537%
Contains more FatsFats +3100%
Contains more WaterWater +21.9%
Contains more CarbsCarbs +64.4%
Contains more OtherOther +31.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Sweet and sour DV% diff.
Manganese 0.043mg 0.761mg 31%
Vitamin B6 0.329mg 0.053mg 21%
Sodium 2mg 371mg 16%
Fructose 9.19g 11%
Potassium 448mg 99mg 10%
Vitamin C 13.7mg 8.7mg 6%
Fiber 1.5g 0.1g 6%
Carbs 23.25g 38.22g 5%
Magnesium 29mg 8mg 5%
Vitamin B3 0.92mg 0.187mg 5%
Vitamin B1 0.105mg 0.048mg 5%
Folate 24µg 8µg 4%
Calories 95kcal 150kcal 3%
Vitamin B5 0.235mg 0.093mg 3%
Protein 1.72g 0.27g 3%
Vitamin B2 0.055mg 0.019mg 3%
Phosphorus 21mg 7mg 2%
Vitamin E 0.34mg 0.01mg 2%
Fats 0.64g 0.02g 1%
Starch 1.47g 1%
Selenium 0.4µg 1%
Calcium 24mg 10mg 1%
Saturated fat 0.195g 0g 1%
Polyunsaturated fat 0.094g 0g 1%
Net carbs 21.75g 38.12g N/A
Iron 0.23mg 0.21mg 0%
Sugar 19.08g 18.75g N/A
Copper 0.076mg 0.079mg 0%
Zinc 0.13mg 0.09mg 0%
Vitamin A 5µg 1µg 0%
Vitamin K 0.2µg 0%
Choline 2.4mg 0%
Monounsaturated fat 0.155g 0g 0%
Tryptophan 0.034mg 0%
Threonine 0.086mg 0%
Isoleucine 0.069mg 0%
Leucine 0.103mg 0%
Lysine 0.069mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.052mg 0%
Valine 0.086mg 0%
Histidine 0.034mg 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 Sweet and sour
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
6%
Sweet and sour
Minerals Daily Need Coverage Score
12%
Jackfruit
21%
Sweet and sour

Comparison summary

Which food is lower in Sugar?
Sweet and sour
Sweet and sour is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated fat?
Sweet and sour
Sweet and sour is lower in Saturated fat (difference - 0.195g)
Which food is lower in glycemic index?
Sweet and sour
Sweet and sour is lower in glycemic index (difference - 5)
Which food is cheaper?
Sweet and sour
Sweet and sour is cheaper (difference - $0.5)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 369mg)
Which food is richer in vitamins?
Jackfruit
Jackfruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.