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Kiwifruit vs Jackfruit - In-Depth Nutrition Comparison

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Important differences between Kiwifruit and Jackfruit

  • Kiwifruit has more Vitamin C, Vitamin E , Fiber, and Copper, however Jackfruit has more Vitamin B6, and Vitamin B1.
  • Kiwifruit's daily need coverage for Vitamin C is 88% more.
  • Kiwifruit has 4 times more Vitamin E than Jackfruit. Kiwifruit has 1.46mg of Vitamin E , while Jackfruit has 0.34mg.
  • Kiwifruit is lower in Sugar.

The food varieties used in the comparison are Kiwifruit, green, raw and Jackfruit, raw.

Infographic

Kiwifruit vs Jackfruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +41.7%
Contains more Iron +34.8%
Contains more Phosphorus +61.9%
Contains more Copper +71.1%
Contains more Magnesium +70.6%
Contains more Potassium +43.6%
Contains less Sodium -33.3%
Equal in Zinc - 0.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Contains more Calcium +41.7%
Contains more Iron +34.8%
Contains more Phosphorus +61.9%
Contains more Copper +71.1%
Contains more Magnesium +70.6%
Contains more Potassium +43.6%
Contains less Sodium -33.3%
Equal in Zinc - 0.13

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +329.4%
Contains more Vitamin C +576.6%
Contains more Vitamin A +26.4%
Contains more Vitamin B1 +288.9%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +422.2%
Equal in Folate - 24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Contains more Vitamin E +329.4%
Contains more Vitamin C +576.6%
Contains more Vitamin A +26.4%
Contains more Vitamin B1 +288.9%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +422.2%
Equal in Folate - 24

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Jackfruit
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Jackfruit Opinion
Net carbs 11.66g 21.75g Jackfruit
Protein 1.14g 1.72g Jackfruit
Fats 0.52g 0.64g Jackfruit
Carbs 14.66g 23.25g Jackfruit
Calories 61kcal 95kcal Jackfruit
Starch 0g 1.47g Jackfruit
Fructose 4.35g 9.19g Jackfruit
Sugar 8.99g 19.08g Kiwifruit
Fiber 3g 1.5g Kiwifruit
Calcium 34mg 24mg Kiwifruit
Iron 0.31mg 0.23mg Kiwifruit
Magnesium 17mg 29mg Jackfruit
Phosphorus 34mg 21mg Kiwifruit
Potassium 312mg 448mg Jackfruit
Sodium 3mg 2mg Jackfruit
Zinc 0.14mg 0.13mg Kiwifruit
Copper 0.13mg 0.076mg Kiwifruit
Vitamin A 87IU 110IU Jackfruit
Vitamin E 1.46mg 0.34mg Kiwifruit
Vitamin D 0IU IU Kiwifruit
Vitamin D 0µg µg Kiwifruit
Vitamin C 92.7mg 13.7mg Kiwifruit
Vitamin B1 0.027mg 0.105mg Jackfruit
Vitamin B2 0.025mg 0.055mg Jackfruit
Vitamin B3 0.341mg 0.92mg Jackfruit
Vitamin B5 0.183mg 0.235mg Jackfruit
Vitamin B6 0.063mg 0.329mg Jackfruit
Folate 25µg 24µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg µg Kiwifruit
Tryptophan 0.015mg 0.034mg Jackfruit
Threonine 0.047mg 0.086mg Jackfruit
Isoleucine 0.051mg 0.069mg Jackfruit
Leucine 0.066mg 0.103mg Jackfruit
Lysine 0.061mg 0.069mg Jackfruit
Methionine 0.024mg 0.034mg Jackfruit
Phenylalanine 0.044mg 0.052mg Jackfruit
Valine 0.057mg 0.086mg Jackfruit
Histidine 0.027mg 0.034mg Jackfruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.029g 0.195g Kiwifruit
Monounsaturated Fat 0.047g 0.155g Jackfruit
Polyunsaturated fat 0.287g 0.094g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Jackfruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Kiwifruit
19
Jackfruit
Mineral Summary Score
15
Kiwifruit
14
Jackfruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Kiwifruit
10%
Jackfruit
Carbohydrates
15%
Kiwifruit
23%
Jackfruit
Fats
2%
Kiwifruit
3%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 10.09g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.166g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.