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Mulberry vs Jackfruit - In-Depth Nutrition Comparison

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The main differences between Mulberry and Jackfruit

  • Mulberry has more Vitamin C, and Iron, however Jackfruit has more Vitamin B6, Potassium, and Vitamin B1.
  • Daily need coverage for Vitamin C from Mulberry is 25% higher.
  • Jackfruit has 8 times less Iron than Mulberry. Mulberry has 1.85mg of Iron, while Jackfruit has 0.23mg.
  • Mulberry is lower in Sugar.

Food types used in this article are Mulberries, raw and Jackfruit, raw.

Infographic

Mulberry 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
Contains more Iron +704.3%
Contains more Calcium +62.5%
Contains more Phosphorus +81%
Contains more Potassium +130.9%
Contains more Magnesium +61.1%
Contains more Copper +26.7%
Contains less Sodium -80%
Equal in Zinc - 0.13
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Contains more Iron +704.3%
Contains more Calcium +62.5%
Contains more Phosphorus +81%
Contains more Potassium +130.9%
Contains more Magnesium +61.1%
Contains more Copper +26.7%
Contains less Sodium -80%
Equal in Zinc - 0.13

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
:
Contains more Vitamin C +165.7%
Contains more Vitamin E +155.9%
Contains more Vitamin B2 +83.6%
Contains more Vitamin A +340%
Contains more Vitamin B1 +262.1%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B6 +558%
Contains more Folate +300%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
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 E +155.9%
Contains more Vitamin B2 +83.6%
Contains more Vitamin A +340%
Contains more Vitamin B1 +262.1%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B6 +558%
Contains more Folate +300%

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
18
Mulberry
19
Jackfruit
Mineral Summary Score
19
Mulberry
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
9%
Mulberry
10%
Jackfruit
Carbohydrates
10%
Mulberry
23%
Jackfruit
Fats
2%
Mulberry
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.
Mulberry Jackfruit
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry 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?
Mulberry
Mulberry is lower in Sugar (difference - 10.98g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.168g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 50)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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 Mulberry Jackfruit Opinion
Calories 43 95 Jackfruit
Protein 1.44 1.72 Jackfruit
Fats 0.39 0.64 Jackfruit
Vitamin C 36.4 13.7 Mulberry
Carbs 9.8 23.25 Jackfruit
Cholesterol 0 0
Vitamin D 0 Mulberry
Iron 1.85 0.23 Mulberry
Calcium 39 24 Mulberry
Potassium 194 448 Jackfruit
Magnesium 18 29 Jackfruit
Sugar 8.1 19.08 Mulberry
Fiber 1.7 1.5 Mulberry
Copper 0.06 0.076 Jackfruit
Zinc 0.12 0.13 Jackfruit
Starch 1.47 Jackfruit
Phosphorus 38 21 Mulberry
Sodium 10 2 Jackfruit
Vitamin A 25 110 Jackfruit
Vitamin E 0.87 0.34 Mulberry
Vitamin D 0 Mulberry
Vitamin B1 0.029 0.105 Jackfruit
Vitamin B2 0.101 0.055 Mulberry
Vitamin B3 0.62 0.92 Jackfruit
Vitamin B5 0.235 Jackfruit
Vitamin B6 0.05 0.329 Jackfruit
Vitamin B12 0 0
Vitamin K 7.8 Mulberry
Folate 6 24 Jackfruit
Trans Fat 0 0
Saturated Fat 0.027 0.195 Mulberry
Monounsaturated Fat 0.041 0.155 Jackfruit
Polyunsaturated fat 0.207 0.094 Mulberry
Tryptophan 0.034 Jackfruit
Threonine 0.086 Jackfruit
Isoleucine 0.069 Jackfruit
Leucine 0.103 Jackfruit
Lysine 0.069 Jackfruit
Methionine 0.034 Jackfruit
Phenylalanine 0.052 Jackfruit
Valine 0.086 Jackfruit
Histidine 0.034 Jackfruit
Fructose 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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.