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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +34.8%
Contains more Calcium +41.7%
Contains more Copper +71.1%
Contains more Phosphorus +61.9%
Contains more Potassium +43.6%
Contains more Magnesium +70.6%
Contains less Sodium -33.3%
Equal in Zinc - 0.13
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Contains more Iron +34.8%
Contains more Calcium +41.7%
Contains more Copper +71.1%
Contains more Phosphorus +61.9%
Contains more Potassium +43.6%
Contains more Magnesium +70.6%
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 C +576.6%
Contains more Vitamin E +329.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 7% 7% 0% 27% 13% 18% 15% 76% 0% 0% 18%
Contains more Vitamin C +576.6%
Contains more Vitamin E +329.4%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.