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Prune vs Jackfruit - In-Depth Nutrition Comparison

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A recap on differences between Prune and Jackfruit

  • Prune has more Copper, Fiber, Manganese, Vitamin B2, Iron, Potassium, Phosphorus, and Vitamin B3, however Jackfruit is higher in Vitamin C, and Vitamin B6.
  • Prune covers your daily Copper needs 23% more than Jackfruit.
  • Jackfruit contains 7 times less Manganese than Prune. Prune contains 0.299mg of Manganese, while Jackfruit contains 0.043mg.

Food varieties used in this article are Plums, dried (prunes), uncooked and Jackfruit, raw.

Infographic

Prune 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
Prune
7
:
0
Jackfruit
Jackfruit
Contains more Iron +304.3%
Contains more Calcium +79.2%
Contains more Potassium +63.4%
Contains more Magnesium +41.4%
Contains more Copper +269.7%
Contains more Zinc +238.5%
Contains more Phosphorus +228.6%
Equal in Sodium - 2
Prune
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Jackfruit
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Contains more Iron +304.3%
Contains more Calcium +79.2%
Contains more Potassium +63.4%
Contains more Magnesium +41.4%
Contains more Copper +269.7%
Contains more Zinc +238.5%
Contains more Phosphorus +228.6%
Equal in Sodium - 2

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
Prune
Prune
7
:
4
Jackfruit
Jackfruit
Contains more Vitamin A +610%
Contains more Vitamin E +26.5%
Contains more Vitamin B2 +238.2%
Contains more Vitamin B3 +104.6%
Contains more Vitamin B5 +79.6%
Contains more Vitamin C +2183.3%
Contains more Vitamin B1 +105.9%
Contains more Vitamin B6 +60.5%
Contains more Folate +500%
Prune
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
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 A +610%
Contains more Vitamin E +26.5%
Contains more Vitamin B2 +238.2%
Contains more Vitamin B3 +104.6%
Contains more Vitamin B5 +79.6%
Contains more Vitamin C +2183.3%
Contains more Vitamin B1 +105.9%
Contains more Vitamin B6 +60.5%
Contains more Folate +500%

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.
Prune Jackfruit
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prune Jackfruit Opinion
Calories 240kcal 95kcal Prune
Protein 2.18g 1.72g Prune
Fats 0.38g 0.64g Jackfruit
Vitamin C 0.6mg 13.7mg Jackfruit
Net carbs 56.78g 21.75g Prune
Carbs 63.88g 23.25g Prune
Cholesterol 0mg 0mg
Vitamin D 0IU IU Prune
Iron 0.93mg 0.23mg Prune
Calcium 43mg 24mg Prune
Potassium 732mg 448mg Prune
Magnesium 41mg 29mg Prune
Sugar 38.13g 19.08g Jackfruit
Fiber 7.1g 1.5g Prune
Copper 0.281mg 0.076mg Prune
Zinc 0.44mg 0.13mg Prune
Starch 5.11g 1.47g Prune
Phosphorus 69mg 21mg Prune
Sodium 2mg 2mg
Vitamin A 781IU 110IU Prune
Vitamin E 0.43mg 0.34mg Prune
Vitamin D 0µg µg Prune
Vitamin B1 0.051mg 0.105mg Jackfruit
Vitamin B2 0.186mg 0.055mg Prune
Vitamin B3 1.882mg 0.92mg Prune
Vitamin B5 0.422mg 0.235mg Prune
Vitamin B6 0.205mg 0.329mg Jackfruit
Vitamin B12 0µg 0µg
Vitamin K 59.5µg µg Prune
Folate 4µg 24µg Jackfruit
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.195g Prune
Monounsaturated Fat 0.053g 0.155g Jackfruit
Polyunsaturated fat 0.062g 0.094g Jackfruit
Tryptophan 0.025mg 0.034mg Jackfruit
Threonine 0.049mg 0.086mg Jackfruit
Isoleucine 0.041mg 0.069mg Jackfruit
Leucine 0.066mg 0.103mg Jackfruit
Lysine 0.05mg 0.069mg Jackfruit
Methionine 0.016mg 0.034mg Jackfruit
Phenylalanine 0.052mg 0.052mg
Valine 0.056mg 0.086mg Jackfruit
Histidine 0.027mg 0.034mg Jackfruit
Fructose 12.45g 9.19g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Jackfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31
Prune
19
Jackfruit
Mineral Summary Score
35
Prune
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
13%
Prune
10%
Jackfruit
Carbohydrates
64%
Prune
23%
Jackfruit
Fats
2%
Prune
3%
Jackfruit

Comparison summary

Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 0.107g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in Sugar?
Jackfruit
Jackfruit is lower in Sugar (difference - 19.05g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.