Jackfruit vs. Yam — In-Depth Nutrition Comparison
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A recap on differences between jackfruit and yam
- Jackfruit has less manganese, copper, potassium, and fiber.
- Yam covers your daily manganese needs 15% more than jackfruit.
- Yam contains 38 times less sugar than jackfruit. Jackfruit contains 19.08g of sugar, while yam contains 0.5g.
- The glycemic index of jackfruit is higher.
Food varieties used in this article are Jackfruit, raw and Yam, raw.
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.
| Contains more MagnesiumMagnesium | +38.1% |
| Contains more CalciumCalcium | +41.2% |
| Contains less SodiumSodium | -77.8% |
| Contains more PotassiumPotassium | +82.1% |
| Contains more IronIron | +134.8% |
| Contains more CopperCopper | +134.2% |
| Contains more ZincZinc | +84.6% |
| Contains more PhosphorusPhosphorus | +161.9% |
| Contains more ManganeseManganese | +823.3% |
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.
| Contains more Vitamin B2Vitamin B2 | +71.9% |
| Contains more Vitamin B3Vitamin B3 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +12.3% |
| Contains more Vitamin CVitamin C | +24.8% |
| Contains more Vitamin AVitamin A | +40% |
| Contains more Vitamin B5Vitamin B5 | +33.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.4% |
| Contains more FatsFats | +276.5% |
| Contains more OtherOther | +13.4% |
| Contains more CarbsCarbs | +19.9% |
~equal in
Water
~69.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2483.3% |
| Contains more Poly. FatPolyunsaturated fat | +23.7% |
| Contains less Sat. FatSaturated fat | -81% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.043mg | 0.397mg | 15% |
| Copper | 0.076mg | 0.178mg | 11% |
| Fructose | 9.19g | 11% | |
| Potassium | 448mg | 816mg | 11% |
| Fiber | 1.5g | 4.1g | 10% |
| Phosphorus | 21mg | 55mg | 5% |
| Iron | 0.23mg | 0.54mg | 4% |
| Vitamin C | 13.7mg | 17.1mg | 4% |
| Choline | 16.5mg | 3% | |
| Vitamin B6 | 0.329mg | 0.293mg | 3% |
| Vitamin B3 | 0.92mg | 0.552mg | 2% |
| Vitamin B5 | 0.235mg | 0.314mg | 2% |
| Vitamin B2 | 0.055mg | 0.032mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Magnesium | 29mg | 21mg | 2% |
| Carbs | 23.25g | 27.88g | 2% |
| Saturated fat | 0.195g | 0.037g | 1% |
| Vitamin B1 | 0.105mg | 0.112mg | 1% |
| Selenium | 0.7µg | 1% | |
| Calories | 95kcal | 118kcal | 1% |
| Fats | 0.64g | 0.17g | 1% |
| Starch | 1.47g | 1% | |
| Zinc | 0.13mg | 0.24mg | 1% |
| Calcium | 24mg | 17mg | 1% |
| Protein | 1.72g | 1.53g | 0% |
| Net carbs | 21.75g | 23.78g | N/A |
| Sugar | 19.08g | 0.5g | N/A |
| Sodium | 2mg | 9mg | 0% |
| Vitamin E | 0.34mg | 0.35mg | 0% |
| Vitamin A | 5µg | 7µg | 0% |
| Folate | 24µg | 23µg | 0% |
| Monounsaturated fat | 0.155g | 0.006g | 0% |
| Polyunsaturated fat | 0.094g | 0.076g | 0% |
| Tryptophan | 0.034mg | 0.012mg | 0% |
| Threonine | 0.086mg | 0.054mg | 0% |
| Isoleucine | 0.069mg | 0.052mg | 0% |
| Leucine | 0.103mg | 0.096mg | 0% |
| Lysine | 0.069mg | 0.059mg | 0% |
| Methionine | 0.034mg | 0.021mg | 0% |
| Phenylalanine | 0.052mg | 0.071mg | 0% |
| Valine | 0.086mg | 0.062mg | 0% |
| Histidine | 0.034mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
12%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 18.58g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.158g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 24)
Which food is cheaper?
Yam is cheaper (difference - $0.3)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food contains less Sodium?
Jackfruit contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)