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Mango vs Jackfruit - In-Depth Nutrition Comparison

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Significant differences between Mango and Jackfruit

  • Mango has more Vitamin C, and Vitamin A RAE, however Jackfruit is richer in Vitamin B6, Potassium, and Vitamin B1.
  • Mango covers your daily Vitamin C needs 25% more than Jackfruit.
  • Jackfruit has 11 times less Vitamin A RAE than Mango. Mango has 54µg of Vitamin A RAE, while Jackfruit has 5µg.
  • Mango contains less Sugar.

Specific food types used in this comparison are Mangos, raw and Jackfruit, raw.

Infographic

Mango 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
Mango
Mango
2
:
6
Jackfruit
Jackfruit
Contains less Sodium -50%
Contains more Copper +46.1%
Contains more Calcium +118.2%
Contains more Iron +43.8%
Contains more Magnesium +190%
Contains more Phosphorus +50%
Contains more Potassium +166.7%
Contains more Zinc +44.4%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Contains less Sodium -50%
Contains more Copper +46.1%
Contains more Calcium +118.2%
Contains more Iron +43.8%
Contains more Magnesium +190%
Contains more Phosphorus +50%
Contains more Potassium +166.7%
Contains more Zinc +44.4%

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
Mango
Mango
6
:
5
Jackfruit
Jackfruit
Contains more Vitamin A +883.6%
Contains more Vitamin E +164.7%
Contains more Vitamin C +165.7%
Contains more Folate +79.2%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B3 +37.5%
Contains more Vitamin B5 +19.3%
Contains more Vitamin B6 +176.5%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Jackfruit
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 A +883.6%
Contains more Vitamin E +164.7%
Contains more Vitamin C +165.7%
Contains more Folate +79.2%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B3 +37.5%
Contains more Vitamin B5 +19.3%
Contains more Vitamin B6 +176.5%

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.
Mango Jackfruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Jackfruit Opinion
Net carbs 13.38g 21.75g Jackfruit
Protein 0.82g 1.72g Jackfruit
Fats 0.38g 0.64g Jackfruit
Carbs 14.98g 23.25g Jackfruit
Calories 60kcal 95kcal Jackfruit
Starch g 1.47g Jackfruit
Fructose 4.68g 9.19g Jackfruit
Sugar 13.66g 19.08g Mango
Fiber 1.6g 1.5g Mango
Calcium 11mg 24mg Jackfruit
Iron 0.16mg 0.23mg Jackfruit
Magnesium 10mg 29mg Jackfruit
Phosphorus 14mg 21mg Jackfruit
Potassium 168mg 448mg Jackfruit
Sodium 1mg 2mg Mango
Zinc 0.09mg 0.13mg Jackfruit
Copper 0.111mg 0.076mg Mango
Vitamin A 1082IU 110IU Mango
Vitamin E 0.9mg 0.34mg Mango
Vitamin D 0IU IU Mango
Vitamin D 0µg µg Mango
Vitamin C 36.4mg 13.7mg Mango
Vitamin B1 0.028mg 0.105mg Jackfruit
Vitamin B2 0.038mg 0.055mg Jackfruit
Vitamin B3 0.669mg 0.92mg Jackfruit
Vitamin B5 0.197mg 0.235mg Jackfruit
Vitamin B6 0.119mg 0.329mg Jackfruit
Folate 43µg 24µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg µg Mango
Tryptophan 0.013mg 0.034mg Jackfruit
Threonine 0.031mg 0.086mg Jackfruit
Isoleucine 0.029mg 0.069mg Jackfruit
Leucine 0.05mg 0.103mg Jackfruit
Lysine 0.066mg 0.069mg Jackfruit
Methionine 0.008mg 0.034mg Jackfruit
Phenylalanine 0.027mg 0.052mg Jackfruit
Valine 0.042mg 0.086mg Jackfruit
Histidine 0.019mg 0.034mg Jackfruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g 0.195g Mango
Monounsaturated Fat 0.14g 0.155g Jackfruit
Polyunsaturated fat 0.071g 0.094g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
26
Mango
19
Jackfruit
Mineral Summary Score
10
Mango
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
5%
Mango
10%
Jackfruit
Carbohydrates
15%
Mango
23%
Jackfruit
Fats
2%
Mango
3%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 5.42g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 24)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is richer in minerals?
Jackfruit
Jackfruit is relatively richer in minerals
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.

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.