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  6. Jackfruit vs. Wild rice raw

Jackfruit vs. Wild rice raw — In-Depth Nutrition Comparison

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Important differences between jackfruit and wild rice raw

  • Jackfruit has less phosphorus, manganese, zinc, copper, vitamin B3, magnesium, iron, fiber, folate, and vitamin B5.
  • Wild rice raw's daily need coverage for phosphorus is 59% more.
  • Jackfruit has a higher glycemic index than wild rice raw.

The food varieties used in the comparison are Jackfruit, raw and Wild rice, raw.

Infographic

Jackfruit vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +14.3%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +510.3%
Contains more IronIron +752.2%
Contains more CopperCopper +589.5%
Contains more ZincZinc +4484.6%
Contains more PhosphorusPhosphorus +1961.9%
Contains more ManganeseManganese +2990.7%
~equal in Potassium ~427mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +141.2%
Contains more Vitamin B2Vitamin B2 +376.4%
Contains more Vitamin B3Vitamin B3 +631.8%
Contains more Vitamin B5Vitamin B5 +357%
Contains more Vitamin B6Vitamin B6 +18.8%
Contains more FolateFolate +295.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.115mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jackfruit Wild rice raw DV% diff.
Phosphorus 21mg 433mg 59%
Manganese 0.043mg 1.329mg 56%
Zinc 0.13mg 5.96mg 53%
Copper 0.076mg 0.524mg 50%
Vitamin B3 0.92mg 6.733mg 36%
Magnesium 29mg 177mg 35%
Protein 1.72g 14.73g 26%
Iron 0.23mg 1.96mg 22%
Fiber 1.5g 6.2g 19%
Folate 24µg 95µg 18%
Vitamin B5 0.235mg 1.074mg 17%
Carbs 23.25g 74.9g 17%
Vitamin B2 0.055mg 0.262mg 16%
Vitamin C 13.7mg 0mg 15%
Calories 95kcal 357kcal 13%
Fructose 9.19g 11%
Choline 35mg 6%
Vitamin B6 0.329mg 0.391mg 5%
Selenium 2.8µg 5%
Polyunsaturated fat 0.094g 0.676g 4%
Vitamin E 0.34mg 0.82mg 3%
Vitamin K 1.9µg 2%
Starch 1.47g 1%
Vitamin B1 0.105mg 0.115mg 1%
Potassium 448mg 427mg 1%
Fats 0.64g 1.08g 1%
Net carbs 21.75g 68.7g N/A
Calcium 24mg 21mg 0%
Sugar 19.08g 2.5g N/A
Sodium 2mg 7mg 0%
Vitamin A 5µg 1µg 0%
Saturated fat 0.195g 0.156g 0%
Monounsaturated fat 0.155g 0.159g 0%
Tryptophan 0.034mg 0.179mg 0%
Threonine 0.086mg 0.469mg 0%
Isoleucine 0.069mg 0.618mg 0%
Leucine 0.103mg 1.018mg 0%
Lysine 0.069mg 0.629mg 0%
Methionine 0.034mg 0.438mg 0%
Phenylalanine 0.052mg 0.721mg 0%
Valine 0.086mg 0.858mg 0%
Histidine 0.034mg 0.384mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +846.6%
Contains more ProteinProtein +756.4%
Contains more FatsFats +68.8%
Contains more CarbsCarbs +222.2%
Contains more OtherOther +64.5%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -20%
Contains more Poly. FatPolyunsaturated fat +619.1%
~equal in Monounsaturated fat ~0.159g

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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +59.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.