Prunes vs. Jackfruit — In-Depth Nutrition Comparison
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A recap on the differences between prunes and jackfruit
- Prunes have more copper, fiber, vitamin A, manganese, vitamin B2, iron, potassium, and phosphorus; however, jackfruit is higher in vitamin C and vitamin B6.
- Prunes cover your daily copper needs 23% more than jackfruit.
- Jackfruit contains 7 times less vitamin A than prunes. Prunes contain 781IU of vitamin A, while jackfruit contains 110IU.
- The glycemic index of jackfruit is higher.
Food varieties used in this article are Plums, dried (prunes), uncooked and Jackfruit, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +41.4% |
| Contains more CalciumCalcium | +79.2% |
| Contains more PotassiumPotassium | +63.4% |
| Contains more IronIron | +304.3% |
| Contains more CopperCopper | +269.7% |
| Contains more ZincZinc | +238.5% |
| Contains more PhosphorusPhosphorus | +228.6% |
| Contains more ManganeseManganese | +595.3% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin AVitamin A | +680% |
| Contains more Vitamin EVitamin E | +26.5% |
| Contains more Vitamin B2Vitamin B2 | +238.2% |
| Contains more Vitamin B3Vitamin B3 | +104.6% |
| Contains more Vitamin B5Vitamin B5 | +79.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +2183.3% |
| Contains more Vitamin B1Vitamin B1 | +105.9% |
| Contains more Vitamin B6Vitamin B6 | +60.5% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 50% | |
| Copper | 0.281mg | 0.076mg | 23% |
| Fiber | 7.1g | 1.5g | 22% |
| Vitamin C | 0.6mg | 13.7mg | 15% |
| Carbs | 63.88g | 23.25g | 14% |
| Manganese | 0.299mg | 0.043mg | 11% |
| Vitamin B2 | 0.186mg | 0.055mg | 10% |
| Vitamin B6 | 0.205mg | 0.329mg | 10% |
| Iron | 0.93mg | 0.23mg | 9% |
| Potassium | 732mg | 448mg | 8% |
| Phosphorus | 69mg | 21mg | 7% |
| Calories | 240kcal | 95kcal | 7% |
| Vitamin B3 | 1.882mg | 0.92mg | 6% |
| Vitamin B1 | 0.051mg | 0.105mg | 5% |
| Folate | 4µg | 24µg | 5% |
| Fructose | 12.45g | 9.19g | 4% |
| Vitamin A | 39µg | 5µg | 4% |
| Vitamin B5 | 0.422mg | 0.235mg | 4% |
| Zinc | 0.44mg | 0.13mg | 3% |
| Magnesium | 41mg | 29mg | 3% |
| Choline | 10.1mg | 2% | |
| Calcium | 43mg | 24mg | 2% |
| Starch | 5.11g | 1.47g | 1% |
| Vitamin E | 0.43mg | 0.34mg | 1% |
| Selenium | 0.3µg | 1% | |
| Protein | 2.18g | 1.72g | 1% |
| Fats | 0.38g | 0.64g | 0% |
| Net carbs | 56.78g | 21.75g | N/A |
| Sugar | 38.13g | 19.08g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Saturated fat | 0.088g | 0.195g | 0% |
| Monounsaturated fat | 0.053g | 0.155g | 0% |
| Polyunsaturated fat | 0.062g | 0.094g | 0% |
| Tryptophan | 0.025mg | 0.034mg | 0% |
| Threonine | 0.049mg | 0.086mg | 0% |
| Isoleucine | 0.041mg | 0.069mg | 0% |
| Leucine | 0.066mg | 0.103mg | 0% |
| Lysine | 0.05mg | 0.069mg | 0% |
| Methionine | 0.016mg | 0.034mg | 0% |
| Phenylalanine | 0.052mg | 0.052mg | 0% |
| Valine | 0.056mg | 0.086mg | 0% |
| Histidine | 0.027mg | 0.034mg | 0% |
| Omega-3 - ALA | 0.079g | N/A | |
| Omega-6 - Linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +26.7% |
| Contains more CarbsCarbs | +174.8% |
| Contains more OtherOther | +183.9% |
| Contains more FatsFats | +68.4% |
| Contains more WaterWater | +137.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54.9% |
| Contains more Mono. FatMonounsaturated fat | +192.5% |
| Contains more Poly. FatPolyunsaturated fat | +51.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +247.6% |
| Contains more GlucoseGlucose | +168.6% |
| Contains more FructoseFructose | +35.5% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +180% |
~equal in
Lactose
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~equal in
Galactose
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