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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +30.4%
Contains more Phosphorus +71.4%
Contains more Zinc +169.2%
Contains more Copper +107.9%
Contains more Calcium +140%
Contains more Magnesium +141.7%
Contains more Potassium +89.8%
Contains less Sodium -33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Contains more Iron +30.4%
Contains more Phosphorus +71.4%
Contains more Zinc +169.2%
Contains more Copper +107.9%
Contains more Calcium +140%
Contains more Magnesium +141.7%
Contains more Potassium +89.8%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +76.5%
Contains more Vitamin B5 +60.4%
Contains more Folate +58.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +34.3%
Contains more Vitamin B1 +56.7%
Contains more Vitamin B3 +214%
Contains more Vitamin B6 +338.7%
Equal in Vitamin B2 - 0.055
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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 +76.5%
Contains more Vitamin B5 +60.4%
Contains more Folate +58.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +34.3%
Contains more Vitamin B1 +56.7%
Contains more Vitamin B3 +214%
Contains more Vitamin B6 +338.7%
Equal in Vitamin B2 - 0.055

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

All nutrients comparison - raw data values

Nutrient Pomegranate Jackfruit Opinion
Net carbs 14.7g 21.75g Jackfruit
Protein 1.67g 1.72g Jackfruit
Fats 1.17g 0.64g Pomegranate
Carbs 18.7g 23.25g Jackfruit
Calories 83kcal 95kcal Jackfruit
Starch g 1.47g Jackfruit
Fructose g 9.19g Jackfruit
Sugar 13.67g 19.08g Pomegranate
Fiber 4g 1.5g Pomegranate
Calcium 10mg 24mg Jackfruit
Iron 0.3mg 0.23mg Pomegranate
Magnesium 12mg 29mg Jackfruit
Phosphorus 36mg 21mg Pomegranate
Potassium 236mg 448mg Jackfruit
Sodium 3mg 2mg Jackfruit
Zinc 0.35mg 0.13mg Pomegranate
Copper 0.158mg 0.076mg Pomegranate
Vitamin A 0IU 110IU Jackfruit
Vitamin E 0.6mg 0.34mg Pomegranate
Vitamin D 0IU IU Pomegranate
Vitamin D 0µg µg Pomegranate
Vitamin C 10.2mg 13.7mg Jackfruit
Vitamin B1 0.067mg 0.105mg Jackfruit
Vitamin B2 0.053mg 0.055mg Jackfruit
Vitamin B3 0.293mg 0.92mg Jackfruit
Vitamin B5 0.377mg 0.235mg Pomegranate
Vitamin B6 0.075mg 0.329mg Jackfruit
Folate 38µg 24µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg µg Pomegranate
Tryptophan mg 0.034mg Jackfruit
Threonine mg 0.086mg Jackfruit
Isoleucine mg 0.069mg Jackfruit
Leucine mg 0.103mg Jackfruit
Lysine mg 0.069mg Jackfruit
Methionine mg 0.034mg Jackfruit
Phenylalanine mg 0.052mg Jackfruit
Valine mg 0.086mg Jackfruit
Histidine mg 0.034mg Jackfruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.195g Pomegranate
Monounsaturated Fat 0.093g 0.155g Jackfruit
Polyunsaturated fat 0.079g 0.094g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Jackfruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16
Pomegranate
19
Jackfruit
Mineral Summary Score
15
Pomegranate
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
10%
Pomegranate
10%
Jackfruit
Carbohydrates
19%
Pomegranate
23%
Jackfruit
Fats
5%
Pomegranate
3%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 5.41g)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.075g)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Jackfruit
Jackfruit is lower in glycemic index (difference - 75)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.