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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
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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
Prune
7
:
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
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
7
:
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%
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%
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
13%
Prune
10%
Jackfruit
Carbohydrates
64%
Prune
23%
Jackfruit
Fats
2%
Prune
3%
Jackfruit

Comparison summary table

Pay attention at 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 Sugars ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Jackfruit
Jackfruit contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Prune Jackfruit Opinion
Calories 240 95 Prune
Protein 2.18 1.72 Prune
Fats 0.38 0.64 Jackfruit
Vitamin C 0.6 13.7 Jackfruit
Carbs 63.88 23.25 Prune
Cholesterol 0 0
Vitamin D 0 Prune
Iron 0.93 0.23 Prune
Calcium 43 24 Prune
Potassium 732 448 Prune
Magnesium 41 29 Prune
Sugars 38.13 19.08 Jackfruit
Fiber 7.1 1.5 Prune
Copper 0.281 0.076 Prune
Zinc 0.44 0.13 Prune
Starch 5.11 1.47 Prune
Phosphorus 69 21 Prune
Sodium 2 2
Vitamin A 781 110 Prune
Vitamin E 0.43 0.34 Prune
Vitamin D 0 Prune
Vitamin B1 0.051 0.105 Jackfruit
Vitamin B2 0.186 0.055 Prune
Vitamin B3 1.882 0.92 Prune
Vitamin B5 0.422 0.235 Prune
Vitamin B6 0.205 0.329 Jackfruit
Vitamin B12 0 0
Vitamin K 59.5 Prune
Folate 4 24 Jackfruit
Trans Fat 0 Prune
Saturated Fat 0.088 0.195 Prune
Monounsaturated Fat 0.053 0.155 Jackfruit
Polyunsaturated fat 0.062 0.094 Jackfruit
Tryptophan 0.025 0.034 Jackfruit
Threonine 0.049 0.086 Jackfruit
Isoleucine 0.041 0.069 Jackfruit
Leucine 0.066 0.103 Jackfruit
Lysine 0.05 0.069 Jackfruit
Methionine 0.016 0.034 Jackfruit
Phenylalanine 0.052 0.052
Valine 0.056 0.086 Jackfruit
Histidine 0.027 0.034 Jackfruit
Fructose 12.45 9.19 Prune

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 of 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.