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  6. Palm oil vs. Jackfruit

Palm oil vs. Jackfruit — In-Depth Nutrition Comparison

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How are Palm oil and Jackfruit different?

  • Palm oil is higher in Vitamin E , however, Jackfruit is richer in Vitamin B6, Vitamin C, Potassium, Vitamin B1, Copper, Magnesium, Fiber, and Folate.
  • Daily need coverage for Saturated Fat from Palm oil is 246% higher.
  • Palm oil contains 47 times more Vitamin E than Jackfruit. While Palm oil contains 15.94mg of Vitamin E , Jackfruit contains only 0.34mg.
  • Jackfruit has less Saturated Fat.

Oil, palm and Jackfruit, raw are the varieties used in this article.

Infographic

Palm oil 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.
Palm oil
Palm oil
2
:
8
Jackfruit
Jackfruit
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +2200%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +2200%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%

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.
Palm oil
Palm oil
2
:
8
Jackfruit
Jackfruit
Contains more Vitamin E +4588.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
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 E +4588.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Palm oil
Palm oil
1
:
4
Jackfruit
Jackfruit
Contains more Fats +15525%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 Fats +15525%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Palm oil
Palm oil
2
:
1
Jackfruit
Jackfruit
Contains more Monounsaturated Fat +23771%
Contains more Polyunsaturated fat +9793.6%
Contains less Saturated Fat -99.6%
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains more Monounsaturated Fat +23771%
Contains more Polyunsaturated fat +9793.6%
Contains less Saturated Fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Palm oil Jackfruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Palm oil Jackfruit Opinion
Net carbs 0g 21.75g Jackfruit
Protein 0g 1.72g Jackfruit
Fats 100g 0.64g Palm oil
Carbs 0g 23.25g Jackfruit
Calories 884kcal 95kcal Palm oil
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 0g 19.08g Palm oil
Fiber 0g 1.5g Jackfruit
Calcium 0mg 24mg Jackfruit
Iron 0.01mg 0.23mg Jackfruit
Magnesium 0mg 29mg Jackfruit
Phosphorus 0mg 21mg Jackfruit
Potassium 0mg 448mg Jackfruit
Sodium 0mg 2mg Palm oil
Zinc 0mg 0.13mg Jackfruit
Copper 0mg 0.076mg Jackfruit
Manganese 0.043mg Jackfruit
Vitamin A 0IU 110IU Jackfruit
Vitamin A RAE 0µg 5µg Jackfruit
Vitamin E 15.94mg 0.34mg Palm oil
Vitamin C 0mg 13.7mg Jackfruit
Vitamin B1 0mg 0.105mg Jackfruit
Vitamin B2 0mg 0.055mg Jackfruit
Vitamin B3 0mg 0.92mg Jackfruit
Vitamin B5 0mg 0.235mg Jackfruit
Vitamin B6 0mg 0.329mg Jackfruit
Folate 0µg 24µg Jackfruit
Vitamin K 8µg Palm oil
Tryptophan 0mg 0.034mg Jackfruit
Threonine 0mg 0.086mg Jackfruit
Isoleucine 0mg 0.069mg Jackfruit
Leucine 0mg 0.103mg Jackfruit
Lysine 0mg 0.069mg Jackfruit
Methionine 0mg 0.034mg Jackfruit
Phenylalanine 0mg 0.052mg Jackfruit
Valine 0mg 0.086mg Jackfruit
Histidine 0mg 0.034mg Jackfruit
Saturated Fat 49.3g 0.195g Jackfruit
Monounsaturated Fat 37g 0.155g Palm oil
Polyunsaturated fat 9.3g 0.094g Palm oil
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
Palm oil 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
28%
Palm oil
19%
Jackfruit
Minerals Daily Need Coverage Score
0%
Palm oil
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 19.08g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 75)
Which food is lower in Saturated Fat?
Jackfruit
Jackfruit is lower in Saturated Fat (difference - 49.105g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.5)
Which food is richer in minerals?
Jackfruit
Jackfruit is relatively richer in minerals
Which food is richer in vitamins?
Jackfruit
Jackfruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.