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  6. Orange vs. Jackfruit

Orange vs. Jackfruit — In-Depth Nutrition Comparison

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The main differences between Orange and Jackfruit

  • Orange has more Vitamin C, however, Jackfruit has more Vitamin B6, and Potassium.
  • Daily need coverage for Vitamin C from Orange is 44% higher.
  • Jackfruit has 2 times less Fiber than Orange. Orange has 2.4g of Fiber, while Jackfruit has 1.5g.
  • Orange is lower in Sugar.

Food types used in this article are Oranges, raw, all commercial varieties and Jackfruit, raw.

Infographic

Orange 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.
Orange
Orange
3
:
7
Jackfruit
Jackfruit
Contains more Calcium +66.7%
Contains less Sodium -100%
Contains more Iron +130%
Contains more Magnesium +190%
Contains more Phosphorus +50%
Contains more Potassium +147.5%
Contains more Zinc +85.7%
Contains more Copper +68.9%
Contains more Manganese +72%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains more Calcium +66.7%
Contains less Sodium -100%
Contains more Iron +130%
Contains more Magnesium +190%
Contains more Phosphorus +50%
Contains more Potassium +147.5%
Contains more Zinc +85.7%
Contains more Copper +68.9%
Contains more Manganese +72%

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.
Orange
Orange
6
:
5
Jackfruit
Jackfruit
Contains more Vitamin A +104.5%
Contains more Vitamin C +288.3%
Contains more Folate +25%
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +20.7%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +226.2%
Contains more Vitamin B6 +448.3%
Equal in Vitamin B5 - 0.235
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 +104.5%
Contains more Vitamin C +288.3%
Contains more Folate +25%
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +20.7%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +226.2%
Contains more Vitamin B6 +448.3%
Equal in Vitamin B5 - 0.235

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
:
4
Jackfruit
Jackfruit
Contains more Water +18.1%
Contains more Protein +83%
Contains more Fats +433.3%
Contains more Carbs +97.9%
Contains more Other +111.4%
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Jackfruit
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 +18.1%
Contains more Protein +83%
Contains more Fats +433.3%
Contains more Carbs +97.9%
Contains more Other +111.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
:
2
Jackfruit
Jackfruit
Contains less Saturated Fat -92.3%
Contains more Monounsaturated Fat +573.9%
Contains more Polyunsaturated fat +276%
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains less Saturated Fat -92.3%
Contains more Monounsaturated Fat +573.9%
Contains more Polyunsaturated fat +276%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange 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 Orange Jackfruit Opinion
Net carbs 9.35g 21.75g Jackfruit
Protein 0.94g 1.72g Jackfruit
Fats 0.12g 0.64g Jackfruit
Carbs 11.75g 23.25g Jackfruit
Calories 47kcal 95kcal Jackfruit
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 9.35g 19.08g Orange
Fiber 2.4g 1.5g Orange
Calcium 40mg 24mg Orange
Iron 0.1mg 0.23mg Jackfruit
Magnesium 10mg 29mg Jackfruit
Phosphorus 14mg 21mg Jackfruit
Potassium 181mg 448mg Jackfruit
Sodium 0mg 2mg Orange
Zinc 0.07mg 0.13mg Jackfruit
Copper 0.045mg 0.076mg Jackfruit
Manganese 0.025mg 0.043mg Jackfruit
Selenium 0.5µg Orange
Vitamin A 225IU 110IU Orange
Vitamin A RAE 11µg 5µg Orange
Vitamin E 0.18mg 0.34mg Jackfruit
Vitamin C 53.2mg 13.7mg Orange
Vitamin B1 0.087mg 0.105mg Jackfruit
Vitamin B2 0.04mg 0.055mg Jackfruit
Vitamin B3 0.282mg 0.92mg Jackfruit
Vitamin B5 0.25mg 0.235mg Orange
Vitamin B6 0.06mg 0.329mg Jackfruit
Folate 30µg 24µg Orange
Tryptophan 0.009mg 0.034mg Jackfruit
Threonine 0.015mg 0.086mg Jackfruit
Isoleucine 0.025mg 0.069mg Jackfruit
Leucine 0.023mg 0.103mg Jackfruit
Lysine 0.047mg 0.069mg Jackfruit
Methionine 0.02mg 0.034mg Jackfruit
Phenylalanine 0.031mg 0.052mg Jackfruit
Valine 0.04mg 0.086mg Jackfruit
Histidine 0.018mg 0.034mg Jackfruit
Saturated Fat 0.015g 0.195g Orange
Monounsaturated Fat 0.023g 0.155g Jackfruit
Polyunsaturated fat 0.025g 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
Orange 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
24%
Orange
19%
Jackfruit
Minerals Daily Need Coverage Score
7%
Orange
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 9.73g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.18g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 30)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.1)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.