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Jackfruit vs. Tomato sauce — In-Depth Nutrition Comparison

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Differences between jackfruit and tomato sauce

  • Jackfruit has more vitamin B6, vitamin C, and vitamin B1, while tomato sauce has more iron, vitamin E, and vitamin A.
  • Jackfruit's daily need coverage for vitamin B6 is 18% higher.
  • Tomato sauce contains 5 times less sugar than jackfruit. Jackfruit contains 19.08g of sugar, while tomato sauce contains 3.56g.
  • Tomato sauce has a lower glycemic index. The glycemic index of tomato sauce is 31, while the glycemic index of jackfruit is 75.

The food types used in this comparison are Jackfruit, raw and Tomato sauce, canned, no salt added.

Infographic

Jackfruit vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +93.3%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +50.8%
Contains less SodiumSodium -81.8%
Contains more IronIron +317.4%
Contains more CopperCopper +51.3%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +28.6%
Contains more ManganeseManganese +162.8%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin CVitamin C +95.7%
Contains more Vitamin B1Vitamin B1 +337.5%
Contains more Vitamin B6Vitamin B6 +235.7%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +340%
Contains more Vitamin EVitamin E +323.5%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B5Vitamin B5 +31.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.991mg
~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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +43.3%
Contains more FatsFats +113.3%
Contains more CarbsCarbs +337.9%
Contains more WaterWater +24.3%
Contains more OtherOther +105.4%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +252.3%
Contains less Sat. FatSaturated fat -79%
Contains more Poly. FatPolyunsaturated fat +28.7%

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
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +500%
Contains more GlucoseGlucose +420.9%
Contains more FructoseFructose +450.3%
~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 Tomato sauce
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Tomato sauce DV% diff.
Vitamin B6 0.329mg 0.098mg 18%
Iron 0.23mg 0.96mg 9%
Fructose 9.19g 1.67g 9%
Vitamin B1 0.105mg 0.024mg 7%
Vitamin E 0.34mg 1.44mg 7%
Vitamin C 13.7mg 7mg 7%
Carbs 23.25g 5.31g 6%
Potassium 448mg 297mg 4%
Folate 24µg 9µg 4%
Copper 0.076mg 0.115mg 4%
Calories 95kcal 24kcal 4%
Magnesium 29mg 15mg 3%
Manganese 0.043mg 0.113mg 3%
Choline 9.9mg 2%
Vitamin K 2.8µg 2%
Vitamin A 5µg 22µg 2%
Saturated fat 0.195g 0.041g 1%
Vitamin B5 0.235mg 0.309mg 1%
Protein 1.72g 1.2g 1%
Vitamin B2 0.055mg 0.065mg 1%
Selenium 0.6µg 1%
Fats 0.64g 0.3g 1%
Phosphorus 21mg 27mg 1%
Starch 1.47g 1%
Zinc 0.13mg 0.22mg 1%
Calcium 24mg 14mg 1%
Net carbs 21.75g 3.81g N/A
Sugar 19.08g 3.56g N/A
Fiber 1.5g 1.5g 0%
Sodium 2mg 11mg 0%
Vitamin B3 0.92mg 0.991mg 0%
Monounsaturated fat 0.155g 0.044g 0%
Polyunsaturated fat 0.094g 0.121g 0%
Tryptophan 0.034mg 0.009mg 0%
Threonine 0.086mg 0.037mg 0%
Isoleucine 0.069mg 0.025mg 0%
Leucine 0.103mg 0.034mg 0%
Lysine 0.069mg 0.037mg 0%
Methionine 0.034mg 0.008mg 0%
Phenylalanine 0.052mg 0.036mg 0%
Valine 0.086mg 0.025mg 0%
Histidine 0.034mg 0.02mg 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 Tomato sauce
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
12%
Tomato sauce
Minerals Daily Need Coverage Score
12%
Jackfruit
15%
Tomato sauce

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 15.52g)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 0.154g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 44)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $0.5)
Which food is richer in minerals?
Tomato sauce
Tomato sauce is relatively richer in minerals
Which food is richer in vitamins?
Tomato sauce
Tomato sauce is relatively richer in vitamins
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 9mg)
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.