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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" charts 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 Manganese +127.9%
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 Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains more Calcium +41.7%
Contains more Iron +34.8%
Contains more Phosphorus +61.9%
Contains more Copper +71.1%
Contains more Manganese +127.9%
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" charts 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 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +13.1%
Contains more Protein +50.9%
Contains more Fats +23.1%
Contains more Carbs +58.6%
Contains more Other +52.5%
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more Water +13.1%
Contains more Protein +50.9%
Contains more Fats +23.1%
Contains more Carbs +58.6%
Contains more Other +52.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.1%
Contains more Polyunsaturated fat +205.3%
Contains more Monounsaturated Fat +229.8%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains less Saturated Fat -85.1%
Contains more Polyunsaturated fat +205.3%
Contains more Monounsaturated Fat +229.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +180%
Contains more Glucose +130.7%
Contains more Fructose +111.3%
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
7% 2% 46% 45%
Starch: 1.47 g
Sucrose: 0.42 g
Glucose: 9.48 g
Fructose: 9.19 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +180%
Contains more Glucose +130.7%
Contains more Fructose +111.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Manganese 0.098mg 0.043mg Kiwifruit
Selenium 0.2µg Kiwifruit
Vitamin A 87IU 110IU Jackfruit
Vitamin A RAE 4µg 5µg Jackfruit
Vitamin E 1.46mg 0.34mg 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
Choline 7.8mg Kiwifruit
Vitamin K 40.3µg 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
Saturated Fat 0.029g 0.195g Kiwifruit
Monounsaturated Fat 0.047g 0.155g Jackfruit
Polyunsaturated fat 0.287g 0.094g Kiwifruit
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

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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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
39%
Kiwifruit
17%
Jackfruit
Minerals Daily Need Coverage Score
14%
Kiwifruit
12%
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

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. 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.