Lentil vs. Jackfruit — In-Depth Nutrition Comparison
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The main differences between Lentil and Jackfruit
- Lentil has more Folate, Iron, Fiber, Phosphorus, Manganese, Copper, Zinc, and Vitamin B5, however, Jackfruit has more Vitamin C, and Vitamin B6.
- Daily need coverage for Folate from Lentil is 39% higher.
- Jackfruit has 14 times less Iron than Lentil. Lentil has 3.33mg of Iron, while Jackfruit has 0.23mg.
Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Jackfruit, raw.
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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
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Iron
+1347.8%
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Magnesium
+24.1%
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Phosphorus
+757.1%
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Zinc
+876.9%
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Copper
+230.3%
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Manganese
+1048.8%
Contains
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Calcium
+26.3%
Contains
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Potassium
+21.4%
Equal in Sodium - 2
Contains
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Iron
+1347.8%
Contains
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Magnesium
+24.1%
Contains
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Phosphorus
+757.1%
Contains
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Zinc
+876.9%
Contains
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Copper
+230.3%
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Manganese
+1048.8%
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Calcium
+26.3%
Contains
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Potassium
+21.4%
Equal in Sodium - 2
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.
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Contains
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Vitamin B1
+61%
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Vitamin B2
+32.7%
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Vitamin B3
+15.2%
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Vitamin B5
+171.5%
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Folate
+654.2%
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Vitamin A
+1275%
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Vitamin E
+209.1%
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Vitamin C
+813.3%
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Vitamin B6
+84.8%
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Vitamin B1
+61%
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Vitamin B2
+32.7%
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Vitamin B3
+15.2%
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Vitamin B5
+171.5%
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Folate
+654.2%
Contains
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Vitamin A
+1275%
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Vitamin E
+209.1%
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Vitamin C
+813.3%
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Vitamin B6
+84.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+424.4%
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Fats
+68.4%
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Carbs
+15.5%
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Other
+12%
Equal in Water - 73.46
Contains
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Protein
+424.4%
Contains
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Fats
+68.4%
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Carbs
+15.5%
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Other
+12%
Equal in Water - 73.46
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-72.8%
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Polyunsaturated fat
+86.2%
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Monounsaturated Fat
+142.2%
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Saturated Fat
-72.8%
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Polyunsaturated fat
+86.2%
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Monounsaturated Fat
+142.2%
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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| Rich in minerals |
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| Lower in price |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.23g | 21.75g |
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| Protein | 9.02g | 1.72g |
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| Fats | 0.38g | 0.64g |
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| Carbs | 20.13g | 23.25g |
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| Calories | 116kcal | 95kcal |
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| Starch | 1.47g |
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| Fructose | 9.19g |
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| Sugar | 1.8g | 19.08g |
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| Fiber | 7.9g | 1.5g |
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| Calcium | 19mg | 24mg |
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| Iron | 3.33mg | 0.23mg |
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| Magnesium | 36mg | 29mg |
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| Phosphorus | 180mg | 21mg |
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| Potassium | 369mg | 448mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 1.27mg | 0.13mg |
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| Copper | 0.251mg | 0.076mg |
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| Manganese | 0.494mg | 0.043mg |
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| Selenium | 2.8µg |
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| Vitamin A | 8IU | 110IU |
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| Vitamin A RAE | 0µg | 5µg |
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| Vitamin E | 0.11mg | 0.34mg |
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| Vitamin C | 1.5mg | 13.7mg |
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| Vitamin B1 | 0.169mg | 0.105mg |
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| Vitamin B2 | 0.073mg | 0.055mg |
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| Vitamin B3 | 1.06mg | 0.92mg |
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| Vitamin B5 | 0.638mg | 0.235mg |
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| Vitamin B6 | 0.178mg | 0.329mg |
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| Folate | 181µg | 24µg |
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| Vitamin K | 1.7µg |
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| Tryptophan | 0.081mg | 0.034mg |
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| Threonine | 0.323mg | 0.086mg |
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| Isoleucine | 0.39mg | 0.069mg |
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| Leucine | 0.654mg | 0.103mg |
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| Lysine | 0.63mg | 0.069mg |
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| Methionine | 0.077mg | 0.034mg |
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| Phenylalanine | 0.445mg | 0.052mg |
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| Valine | 0.448mg | 0.086mg |
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| Histidine | 0.254mg | 0.034mg |
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| Saturated Fat | 0.053g | 0.195g |
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| Monounsaturated Fat | 0.064g | 0.155g |
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| Polyunsaturated fat | 0.175g | 0.094g |
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| Omega-6 - Linoleic acid | 0.015g |
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| Omega-3 - ALA | 0.079g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
26%
19%
Minerals Daily Need Coverage Score
46%
12%
Comparison summary
Which food is lower in Sugar?
Lentil is lower in Sugar (difference - 17.28g)
Which food is lower in Saturated Fat?
Lentil is lower in Saturated Fat (difference - 0.142g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Lentil is relatively richer in minerals
Which food is cheaper?
Jackfruit is cheaper (difference - $0.6)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.