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Jackfruit vs. Wheat gluten — In-Depth Nutrition Comparison

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What are the main differences between jackfruit and wheat gluten?

  • Jackfruit is richer in vitamin B6, vitamin C, potassium, vitamin B1, and folate, yet wheat gluten is richer in iron, phosphorus, calcium, copper, and zinc.
  • Wheat gluten's daily need coverage for iron is 62% higher.
  • Wheat gluten has a lower glycemic index than jackfruit.

We used Jackfruit, raw and Vital wheat gluten types in this comparison.

Infographic

Jackfruit vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +348%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +491.7%
Contains more IronIron +2160.9%
Contains more CopperCopper +139.5%
Contains more ZincZinc +553.8%
Contains more PhosphorusPhosphorus +1138.1%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more CarbsCarbs +68.6%
Contains more WaterWater +795.9%
Contains more ProteinProtein +4269.8%
Contains more FatsFats +189.1%
~equal in Other ~1g

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -28.3%
Contains more Poly. FatPolyunsaturated fat +761.7%
~equal in Monounsaturated fat ~0.156g

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 gluten
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Wheat gluten DV% diff.
Protein 1.72g 75.16g 147%
Selenium 39.7µg 72%
Iron 0.23mg 5.2mg 62%
Phosphorus 21mg 260mg 34%
Vitamin B6 0.329mg 0mg 25%
Vitamin C 13.7mg 0mg 15%
Calories 95kcal 370kcal 14%
Copper 0.076mg 0.182mg 12%
Calcium 24mg 142mg 12%
Fructose 9.19g 11%
Potassium 448mg 100mg 10%
Vitamin B1 0.105mg 0mg 9%
Zinc 0.13mg 0.85mg 7%
Folate 24µg 0µg 6%
Vitamin B3 0.92mg 0mg 6%
Polyunsaturated fat 0.094g 0.81g 5%
Vitamin B5 0.235mg 0mg 5%
Fiber 1.5g 0.6g 4%
Vitamin B2 0.055mg 0mg 4%
Carbs 23.25g 13.79g 3%
Fats 0.64g 1.85g 2%
Manganese 0.043mg 2%
Vitamin E 0.34mg 0mg 2%
Vitamin A 5µg 0µg 1%
Sodium 2mg 29mg 1%
Starch 1.47g 1%
Magnesium 29mg 25mg 1%
Net carbs 21.75g 13.19g N/A
Sugar 19.08g 0g N/A
Saturated fat 0.195g 0.272g 0%
Monounsaturated fat 0.155g 0.156g 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 Wheat gluten
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
0%
Wheat gluten
Minerals Daily Need Coverage Score
12%
Jackfruit
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 19.08g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 11)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.5)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 0.077g)
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)

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.