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Jackfruit vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between jackfruit and wheat

  • Jackfruit has more vitamin C; however, wheat is richer in manganese, phosphorus, copper, iron, zinc, vitamin B3, magnesium, vitamin B1, and vitamin B5.
  • Wheat covers your daily manganese needs 129% more than jackfruit.
  • Jackfruit has a higher glycemic index. The glycemic index of jackfruit is 75, while the glycemic index of wheat is 50.

Specific food types used in this comparison are Jackfruit, raw and Wheat, durum.

Infographic

Jackfruit vs Wheat  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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +396.6%
Contains more CalciumCalcium +41.7%
Contains more IronIron +1430.4%
Contains more CopperCopper +627.6%
Contains more ZincZinc +3100%
Contains more PhosphorusPhosphorus +2319%
Contains more ManganeseManganese +6904.7%
~equal in Potassium ~431mg
~equal in Sodium ~2mg

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +299%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +632.4%
Contains more Vitamin B5Vitamin B5 +297.9%
Contains more Vitamin B6Vitamin B6 +27.4%
Contains more FolateFolate +79.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +571.5%
Contains more ProteinProtein +695.3%
Contains more FatsFats +285.9%
Contains more CarbsCarbs +205.9%
Contains more OtherOther +91.4%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -57%
Contains more Mono. FatMonounsaturated fat +121.9%
Contains more Poly. FatPolyunsaturated fat +940.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Wheat DV% diff.
Selenium 89.4µg 163%
Manganese 0.043mg 3.012mg 129%
Phosphorus 21mg 508mg 70%
Copper 0.076mg 0.553mg 53%
Iron 0.23mg 3.52mg 41%
Zinc 0.13mg 4.16mg 37%
Vitamin B3 0.92mg 6.738mg 36%
Magnesium 29mg 144mg 27%
Vitamin B1 0.105mg 0.419mg 26%
Protein 1.72g 13.68g 24%
Carbs 23.25g 71.13g 16%
Vitamin C 13.7mg 0mg 15%
Vitamin B5 0.235mg 0.935mg 14%
Calories 95kcal 339kcal 12%
Fructose 9.19g 11%
Vitamin B6 0.329mg 0.419mg 7%
Fiber 1.5g 6%
Polyunsaturated fat 0.094g 0.978g 6%
Vitamin B2 0.055mg 0.121mg 5%
Folate 24µg 43µg 5%
Fats 0.64g 2.47g 3%
Vitamin E 0.34mg 2%
Starch 1.47g 1%
Vitamin A 5µg 0µg 1%
Potassium 448mg 431mg 1%
Calcium 24mg 34mg 1%
Saturated fat 0.195g 0.454g 1%
Net carbs 21.75g 71.13g N/A
Sugar 19.08g N/A
Sodium 2mg 2mg 0%
Monounsaturated fat 0.155g 0.344g 0%
Tryptophan 0.034mg 0.176mg 0%
Threonine 0.086mg 0.366mg 0%
Isoleucine 0.069mg 0.533mg 0%
Leucine 0.103mg 0.934mg 0%
Lysine 0.069mg 0.303mg 0%
Methionine 0.034mg 0.221mg 0%
Phenylalanine 0.052mg 0.681mg 0%
Valine 0.086mg 0.594mg 0%
Histidine 0.034mg 0.322mg 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 Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
Minerals Daily Need Coverage Score
12%
Jackfruit
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 19.08g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 25)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 0.259g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.