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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
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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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
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%

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
Orange
6
:
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
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%
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

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.
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 g 1.47g Jackfruit
Fructose g 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
Vitamin A 225IU 110IU Orange
Vitamin E 0.18mg 0.34mg Jackfruit
Vitamin D 0IU IU Orange
Vitamin D 0µg µg Orange
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
Vitamin B12 0µg 0µg
Vitamin K 0µg µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.015g 0.195g Orange
Monounsaturated Fat 0.023g 0.155g Jackfruit
Polyunsaturated fat 0.025g 0.094g 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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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
24
Orange
19
Jackfruit
Mineral Summary Score
8
Orange
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
6%
Orange
10%
Jackfruit
Carbohydrates
12%
Orange
23%
Jackfruit
Fats
1%
Orange
3%
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

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. 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.