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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, 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 than Mango. Mango has 54µg of Vitamin A, 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
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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" 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 more Copper +46.1%
Contains less Sodium -50%
Contains more Iron +43.8%
Contains more Calcium +118.2%
Contains more Potassium +166.7%
Contains more Magnesium +190%
Contains more Zinc +44.4%
Contains more Phosphorus +50%
Mango
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Jackfruit
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Contains more Copper +46.1%
Contains less Sodium -50%
Contains more Iron +43.8%
Contains more Calcium +118.2%
Contains more Potassium +166.7%
Contains more Magnesium +190%
Contains more Zinc +44.4%
Contains more Phosphorus +50%

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 C +165.7%
Contains more Vitamin A +883.6%
Contains more Vitamin E +164.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Jackfruit
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 7% 7% 0% 27% 13% 18% 15% 76% 0% 0% 18%
Contains more Vitamin C +165.7%
Contains more Vitamin A +883.6%
Contains more Vitamin E +164.7%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Jackfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Mango Jackfruit Opinion
Calories 60 95 Jackfruit
Protein 0.82 1.72 Jackfruit
Fats 0.38 0.64 Jackfruit
Vitamin C 36.4 13.7 Mango
Net carbs 13.380000114440918 21.75 Jackfruit
Carbs 14.98 23.25 Jackfruit
Cholesterol 0 0
Vitamin D 0 Mango
Iron 0.16 0.23 Jackfruit
Calcium 11 24 Jackfruit
Potassium 168 448 Jackfruit
Magnesium 10 29 Jackfruit
Sugar 13.66 19.08 Mango
Fiber 1.6 1.5 Mango
Copper 0.111 0.076 Mango
Zinc 0.09 0.13 Jackfruit
Starch 1.47 Jackfruit
Phosphorus 14 21 Jackfruit
Sodium 1 2 Mango
Vitamin A 1082 110 Mango
Vitamin E 0.9 0.34 Mango
Vitamin D 0 Mango
Vitamin B1 0.028 0.105 Jackfruit
Vitamin B2 0.038 0.055 Jackfruit
Vitamin B3 0.669 0.92 Jackfruit
Vitamin B5 0.197 0.235 Jackfruit
Vitamin B6 0.119 0.329 Jackfruit
Vitamin B12 0 0
Vitamin K 4.2 Mango
Folate 43 24 Mango
Trans Fat 0 0
Saturated Fat 0.092 0.195 Mango
Monounsaturated Fat 0.14 0.155 Jackfruit
Polyunsaturated fat 0.071 0.094 Jackfruit
Tryptophan 0.013 0.034 Jackfruit
Threonine 0.031 0.086 Jackfruit
Isoleucine 0.029 0.069 Jackfruit
Leucine 0.05 0.103 Jackfruit
Lysine 0.066 0.069 Jackfruit
Methionine 0.008 0.034 Jackfruit
Phenylalanine 0.027 0.052 Jackfruit
Valine 0.042 0.086 Jackfruit
Histidine 0.019 0.034 Jackfruit
Fructose 4.68 9.19 Jackfruit

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.