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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -50%
Contains more Copper +46.1%
Contains more Manganese +46.5%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains less Sodium -50%
Contains more Copper +46.1%
Contains more Manganese +46.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
7
:
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +13.6%
Contains more Protein +109.8%
Contains more Fats +68.4%
Contains more Carbs +55.2%
Contains more Other +158.3%
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +13.6%
Contains more Protein +109.8%
Contains more Fats +68.4%
Contains more Carbs +55.2%
Contains more Other +158.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -52.8%
Contains more Monounsaturated Fat +10.7%
Contains more Polyunsaturated fat +32.4%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains less Saturated Fat -52.8%
Contains more Monounsaturated Fat +10.7%
Contains more Polyunsaturated fat +32.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +1559.5%
Contains more Starch +∞%
Contains more Glucose +371.6%
Contains more Fructose +96.4%
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 Sucrose +1559.5%
Contains more Starch +∞%
Contains more Glucose +371.6%
Contains more Fructose +96.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 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
Manganese 0.063mg 0.043mg Mango
Selenium 0.6µg Mango
Vitamin A 1082IU 110IU Mango
Vitamin A RAE 54µg 5µg Mango
Vitamin E 0.9mg 0.34mg 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
Choline 7.6mg Mango
Vitamin K 4.2µg 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
Saturated Fat 0.092g 0.195g Mango
Monounsaturated Fat 0.14g 0.155g Jackfruit
Polyunsaturated fat 0.071g 0.094g Jackfruit
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
Mango 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
25%
Mango
17%
Jackfruit
Minerals Daily Need Coverage Score
9%
Mango
12%
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

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. 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.