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 for lentil is 39% higher.
- Jackfruit has 14 times less iron than lentil. Lentil has 3.33mg of iron, while jackfruit has 0.23mg.
- Jackfruit has a higher glycemic index than lentil.
Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Jackfruit, 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 | +24.1% |
| Contains more IronIron | +1347.8% |
| Contains more CopperCopper | +230.3% |
| Contains more ZincZinc | +876.9% |
| Contains more PhosphorusPhosphorus | +757.1% |
| Contains more ManganeseManganese | +1048.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +26.3% |
| Contains more PotassiumPotassium | +21.4% |
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 B1Vitamin B1 | +61% |
| Contains more Vitamin B2Vitamin B2 | +32.7% |
| Contains more Vitamin B3Vitamin B3 | +15.2% |
| Contains more Vitamin B5Vitamin B5 | +171.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +654.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +813.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +209.1% |
| Contains more Vitamin B6Vitamin B6 | +84.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +424.4% |
| Contains more FatsFats | +68.4% |
| Contains more CarbsCarbs | +15.5% |
| Contains more OtherOther | +12% |
~equal in
Water
~73.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -72.8% |
| Contains more Poly. FatPolyunsaturated fat | +86.2% |
| Contains more Mono. FatMonounsaturated 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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| Rich in vitamins |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 181µg | 24µg | 39% |
| Iron | 3.33mg | 0.23mg | 39% |
| Fiber | 7.9g | 1.5g | 26% |
| Phosphorus | 180mg | 21mg | 23% |
| Manganese | 0.494mg | 0.043mg | 20% |
| Copper | 0.251mg | 0.076mg | 19% |
| Protein | 9.02g | 1.72g | 15% |
| Vitamin C | 1.5mg | 13.7mg | 14% |
| Vitamin B6 | 0.178mg | 0.329mg | 12% |
| Fructose | 9.19g | 11% | |
| Zinc | 1.27mg | 0.13mg | 10% |
| Vitamin B5 | 0.638mg | 0.235mg | 8% |
| Choline | 32.7mg | 6% | |
| Selenium | 2.8µg | 5% | |
| Vitamin B1 | 0.169mg | 0.105mg | 5% |
| Potassium | 369mg | 448mg | 2% |
| Magnesium | 36mg | 29mg | 2% |
| Vitamin E | 0.11mg | 0.34mg | 2% |
| Vitamin K | 1.7µg | 1% | |
| Saturated fat | 0.053g | 0.195g | 1% |
| Polyunsaturated fat | 0.175g | 0.094g | 1% |
| Calories | 116kcal | 95kcal | 1% |
| Vitamin B2 | 0.073mg | 0.055mg | 1% |
| Vitamin B3 | 1.06mg | 0.92mg | 1% |
| Starch | 1.47g | 1% | |
| Calcium | 19mg | 24mg | 1% |
| Carbs | 20.13g | 23.25g | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Fats | 0.38g | 0.64g | 0% |
| Net carbs | 12.23g | 21.75g | N/A |
| Sugar | 1.8g | 19.08g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Monounsaturated fat | 0.064g | 0.155g | 0% |
| Tryptophan | 0.081mg | 0.034mg | 0% |
| Threonine | 0.323mg | 0.086mg | 0% |
| Isoleucine | 0.39mg | 0.069mg | 0% |
| Leucine | 0.654mg | 0.103mg | 0% |
| Lysine | 0.63mg | 0.069mg | 0% |
| Methionine | 0.077mg | 0.034mg | 0% |
| Phenylalanine | 0.445mg | 0.052mg | 0% |
| Valine | 0.448mg | 0.086mg | 0% |
| Histidine | 0.254mg | 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
25%
17%
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 richer in vitamins?
Lentil is relatively richer in vitamins
Which food is cheaper?
Jackfruit is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)