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Jackfruit vs. Winter melon — In-Depth Nutrition Comparison

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What are the differences between jackfruit and winter melon?

  • Jackfruit is higher in vitamin B6, potassium, copper, and vitamin B1, yet winter melon is higher in fiber.
  • Jackfruit's daily need coverage for vitamin B6 is 23% more.
  • Jackfruit has 75 times more potassium than winter melon. While jackfruit has 448mg of potassium, winter melon has only 6mg.
  • The amount of sodium in jackfruit is lower.

We used Jackfruit, raw and Waxgourd, (chinese preserving melon), raw types in this article.

Infographic

Jackfruit vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +7366.7%
Contains more CopperCopper +230.4%
Contains less SodiumSodium -98.2%
Contains more IronIron +73.9%
Contains more ZincZinc +369.2%
Contains more ManganeseManganese +34.9%
~equal in Phosphorus ~19mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +162.5%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more Vitamin B6Vitamin B6 +840%
Contains more FolateFolate +380%
Contains more Vitamin B2Vitamin B2 +100%
~equal in Vitamin C ~13mg
~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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +330%
Contains more FatsFats +220%
Contains more CarbsCarbs +675%
Contains more OtherOther +210%
Contains more WaterWater +30.8%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +318.9%
Contains less Sat. FatSaturated fat -91.8%
~equal in Polyunsaturated fat ~0.087g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jackfruit Winter melon DV% diff.
Vitamin B6 0.329mg 0.035mg 23%
Potassium 448mg 6mg 13%
Fructose 9.19g 11%
Carbs 23.25g 3g 7%
Copper 0.076mg 0.023mg 6%
Fiber 1.5g 2.9g 6%
Vitamin B1 0.105mg 0.04mg 5%
Folate 24µg 5µg 5%
Magnesium 29mg 10mg 5%
Sodium 2mg 111mg 5%
Vitamin B2 0.055mg 0.11mg 4%
Zinc 0.13mg 0.61mg 4%
Calories 95kcal 13kcal 4%
Vitamin B3 0.92mg 0.4mg 3%
Protein 1.72g 0.4g 3%
Iron 0.23mg 0.4mg 2%
Vitamin E 0.34mg 2%
Vitamin B5 0.235mg 0.133mg 2%
Saturated fat 0.195g 0.016g 1%
Vitamin C 13.7mg 13mg 1%
Fats 0.64g 0.2g 1%
Vitamin A 5µg 0µg 1%
Manganese 0.043mg 0.058mg 1%
Starch 1.47g 1%
Calcium 24mg 19mg 1%
Net carbs 21.75g 0.1g N/A
Sugar 19.08g N/A
Phosphorus 21mg 19mg 0%
Selenium 0.2µg 0%
Monounsaturated fat 0.155g 0.037g 0%
Polyunsaturated fat 0.094g 0.087g 0%
Tryptophan 0.034mg 0.002mg 0%
Threonine 0.086mg 0%
Isoleucine 0.069mg 0%
Leucine 0.103mg 0%
Lysine 0.069mg 0.009mg 0%
Methionine 0.034mg 0.003mg 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 Winter melon
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
8%
Winter melon
Minerals Daily Need Coverage Score
12%
Jackfruit
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 19.08g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.179g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 75)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.5)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 109mg)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.