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Liver vs. Jackfruit — In-Depth Nutrition Comparison

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A recap on differences between liver and jackfruit

  • Jackfruit has less vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, zinc, vitamin B3, and folate.
  • Liver covers your daily vitamin B12 needs 778% more than jackfruit.
  • The glycemic index of jackfruit is higher.

Food varieties used in this article are Pork, fresh, variety meats and by-products, liver, cooked, braised and Jackfruit, raw.

Infographic

Liver 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.
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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 +7691.3%
Contains more CopperCopper +734.2%
Contains more ZincZinc +5069.2%
Contains more PhosphorusPhosphorus +1047.6%
Contains more ManganeseManganese +597.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +198.7%
Contains less SodiumSodium -95.9%

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.
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
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 CVitamin C +72.3%
Contains more Vitamin AVitamin A +108000%
Contains more Vitamin B1Vitamin B1 +145.7%
Contains more Vitamin B2Vitamin B2 +3892.7%
Contains more Vitamin B3Vitamin B3 +816.8%
Contains more Vitamin B5Vitamin B5 +1931.5%
Contains more Vitamin B6Vitamin B6 +73.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +579.2%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 ProteinProtein +1412.8%
Contains more FatsFats +587.5%
Contains more OtherOther +61.3%
Contains more CarbsCarbs +518.4%
Contains more WaterWater +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 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 more Mono. FatMonounsaturated fat +306.5%
Contains more Poly. FatPolyunsaturated fat +1017%
Contains less Sat. FatSaturated fat -86.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Jackfruit
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Liver Jackfruit DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 5µg 600%
Iron 17.92mg 0.23mg 221%
Vitamin B2 2.196mg 0.055mg 165%
Selenium 67.5µg 123%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.235mg 91%
Copper 0.634mg 0.076mg 62%
Zinc 6.72mg 0.13mg 60%
Protein 26.02g 1.72g 49%
Vitamin B3 8.435mg 0.92mg 47%
Folate 163µg 24µg 35%
Phosphorus 241mg 21mg 31%
Vitamin B6 0.57mg 0.329mg 19%
Vitamin B1 0.258mg 0.105mg 13%
Fructose 9.19g 11%
Vitamin C 23.6mg 13.7mg 11%
Manganese 0.3mg 0.043mg 11%
Potassium 150mg 448mg 9%
Saturated fat 1.41g 0.195g 6%
Polyunsaturated fat 1.05g 0.094g 6%
Carbs 3.76g 23.25g 6%
Fats 4.4g 0.64g 6%
Fiber 0g 1.5g 6%
Calories 165kcal 95kcal 4%
Magnesium 14mg 29mg 4%
Vitamin E 0.34mg 2%
Sodium 49mg 2mg 2%
Starch 1.47g 1%
Calcium 10mg 24mg 1%
Monounsaturated fat 0.63g 0.155g 1%
Net carbs 3.76g 21.75g N/A
Sugar 19.08g N/A
Tryptophan 0.366mg 0.034mg 0%
Threonine 1.107mg 0.086mg 0%
Isoleucine 1.32mg 0.069mg 0%
Leucine 2.319mg 0.103mg 0%
Lysine 2.007mg 0.069mg 0%
Methionine 0.645mg 0.034mg 0%
Phenylalanine 1.274mg 0.052mg 0%
Valine 1.607mg 0.086mg 0%
Histidine 0.708mg 0.034mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - ALA 0.079g N/A
Omega-3 - DPA 0.04g 0g N/A
Omega-6 - Linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Jackfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
422%
Liver
17%
Jackfruit
Minerals Daily Need Coverage Score
161%
Liver
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 19.08g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 75)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.2)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Jackfruit
Jackfruit is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 1.215g)

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.