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  6. Pomegranate vs. Jackfruit

Pomegranate vs. Jackfruit — In-Depth Nutrition Comparison

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Significant differences between pomegranate and jackfruit

  • Pomegranate has more fiber and copper; however, jackfruit is richer in vitamin B6 and potassium.
  • Jackfruit covers your daily vitamin B6 needs 20% more than pomegranate.
  • Jackfruit has 3 times less fiber than pomegranate. Pomegranate has 4g of fiber, while jackfruit has 1.5g.
  • Pomegranate contains less sugar.

Specific food types used in this comparison are Pomegranates, raw and Jackfruit, raw.

Infographic

Pomegranate 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more IronIron +30.4%
Contains more CopperCopper +107.9%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +71.4%
Contains more ManganeseManganese +176.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +89.8%
Contains less SodiumSodium -33.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin EVitamin E +76.5%
Contains more Vitamin B5Vitamin B5 +60.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +34.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +56.7%
Contains more Vitamin B3Vitamin B3 +214%
Contains more Vitamin B6Vitamin B6 +338.7%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Jackfruit DV% diff.
Vitamin B6 0.075mg 0.329mg 20%
Vitamin K 16.4µg 14%
Fructose 9.19g 11%
Fiber 4g 1.5g 10%
Copper 0.158mg 0.076mg 9%
Potassium 236mg 448mg 6%
Folate 38µg 24µg 4%
Vitamin C 10.2mg 13.7mg 4%
Magnesium 12mg 29mg 4%
Vitamin B3 0.293mg 0.92mg 4%
Vitamin B5 0.377mg 0.235mg 3%
Vitamin B1 0.067mg 0.105mg 3%
Manganese 0.119mg 0.043mg 3%
Phosphorus 36mg 21mg 2%
Vitamin E 0.6mg 0.34mg 2%
Zinc 0.35mg 0.13mg 2%
Carbs 18.7g 23.25g 2%
Selenium 0.5µg 1%
Calories 83kcal 95kcal 1%
Starch 1.47g 1%
Vitamin A 0µg 5µg 1%
Iron 0.3mg 0.23mg 1%
Calcium 10mg 24mg 1%
Fats 1.17g 0.64g 1%
Choline 7.6mg 1%
Protein 1.67g 1.72g 0%
Net carbs 14.7g 21.75g N/A
Sugar 13.67g 19.08g N/A
Sodium 3mg 2mg 0%
Vitamin B2 0.053mg 0.055mg 0%
Saturated fat 0.12g 0.195g 0%
Monounsaturated fat 0.093g 0.155g 0%
Polyunsaturated fat 0.079g 0.094g 0%
Tryptophan 0.034mg 0%
Threonine 0.086mg 0%
Isoleucine 0.069mg 0%
Leucine 0.103mg 0%
Lysine 0.069mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.052mg 0%
Valine 0.086mg 0%
Histidine 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
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 FatsFats +82.8%
Contains more CarbsCarbs +24.3%
Contains more OtherOther +75.5%
~equal in Protein ~1.72g
~equal in Water ~73.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains less Sat. FatSaturated fat -38.5%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +19%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.