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  6. Jackfruit vs. Winged bean

Jackfruit vs. Winged bean — In-Depth Nutrition Comparison

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Summary of differences between jackfruit and winged bean

  • Jackfruit has more vitamin B6 and vitamin C; however, winged bean is higher in copper, vitamin B1, iron, manganese, zinc, and vitamin B2.
  • Winged bean covers your daily need for copper, 146% more than jackfruit.
  • The glycemic index of jackfruit is higher.

These are the specific foods used in this comparison Jackfruit, raw and Winged bean tuber, raw.

Infographic

Jackfruit vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +20.8%
Contains less SodiumSodium -94.3%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +30.8%
Contains more IronIron +769.6%
Contains more CopperCopper +1723.7%
Contains more ZincZinc +969.2%
Contains more PhosphorusPhosphorus +114.3%
Contains more ManganeseManganese +1137.2%

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +102.6%
Contains more Vitamin B6Vitamin B6 +338.7%
Contains more FolateFolate +26.3%
Contains more Vitamin B1Vitamin B1 +261%
Contains more Vitamin B2Vitamin B2 +170.9%
Contains more Vitamin B3Vitamin B3 +78.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Jackfruit Winged bean DV% diff.
Copper 0.076mg 1.386mg 146%
Vitamin B1 0.105mg 0.379mg 23%
Iron 0.23mg 2mg 22%
Manganese 0.043mg 0.532mg 21%
Vitamin B6 0.329mg 0.075mg 20%
Protein 1.72g 11.6g 20%
Vitamin C 13.7mg 0mg 15%
Fructose 9.19g 11%
Zinc 0.13mg 1.39mg 11%
Vitamin B2 0.055mg 0.149mg 7%
Fiber 1.5g 6%
Vitamin B3 0.92mg 1.64mg 5%
Potassium 448mg 586mg 4%
Phosphorus 21mg 45mg 3%
Calories 95kcal 148kcal 3%
Carbs 23.25g 28.1g 2%
Vitamin E 0.34mg 2%
Vitamin B5 0.235mg 0.116mg 2%
Starch 1.47g 1%
Vitamin A 5µg 0µg 1%
Selenium 0.7µg 1%
Calcium 24mg 30mg 1%
Magnesium 29mg 24mg 1%
Folate 24µg 19µg 1%
Sodium 2mg 35mg 1%
Polyunsaturated fat 0.094g 0.174g 1%
Fats 0.64g 0.9g 0%
Net carbs 21.75g 28.1g N/A
Sugar 19.08g N/A
Saturated fat 0.195g 0.222g 0%
Monounsaturated fat 0.155g 0.234g 0%
Tryptophan 0.034mg 0.252mg 0%
Threonine 0.086mg 0.451mg 0%
Isoleucine 0.069mg 0.425mg 0%
Leucine 0.103mg 0.64mg 0%
Lysine 0.069mg 0.592mg 0%
Methionine 0.034mg 0.143mg 0%
Phenylalanine 0.052mg 0.451mg 0%
Valine 0.086mg 0.599mg 0%
Histidine 0.034mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +28%
Contains more ProteinProtein +574.4%
Contains more FatsFats +40.6%
Contains more CarbsCarbs +20.9%
Contains more OtherOther +115.1%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -12.2%
Contains more Mono. FatMonounsaturated fat +51%
Contains more Poly. FatPolyunsaturated fat +85.1%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.