Quinoa vs. Jackfruit — In-Depth Nutrition Comparison
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Differences between quinoa and jackfruit
- Quinoa has more manganese, phosphorus, iron, copper, zinc, magnesium, and fiber, while jackfruit has more vitamin B6, vitamin C, and potassium.
- Quinoa's daily need coverage for manganese is 26% higher.
- Jackfruit contains 8 times less zinc than quinoa. Quinoa contains 1.09mg of zinc, while jackfruit contains 0.13mg.
- Quinoa has a lower glycemic index. The glycemic index of quinoa is 53, while the glycemic index of jackfruit is 75.
The food types used in this comparison are Quinoa, cooked 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 | +120.7% |
| Contains more IronIron | +547.8% |
| Contains more CopperCopper | +152.6% |
| Contains more ZincZinc | +738.5% |
| Contains more PhosphorusPhosphorus | +623.8% |
| Contains more ManganeseManganese | +1367.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +41.2% |
| Contains more PotassiumPotassium | +160.5% |
| Contains less SodiumSodium | -71.4% |
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 EVitamin E | +85.3% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more FolateFolate | +75% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +123.3% |
| Contains more Vitamin B6Vitamin B6 | +167.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 0.043mg | 26% |
| Phosphorus | 152mg | 21mg | 19% |
| Iron | 1.49mg | 0.23mg | 16% |
| Vitamin B6 | 0.123mg | 0.329mg | 16% |
| Vitamin C | 0mg | 13.7mg | 15% |
| Copper | 0.192mg | 0.076mg | 13% |
| Fructose | 9.19g | 11% | |
| Zinc | 1.09mg | 0.13mg | 9% |
| Magnesium | 64mg | 29mg | 8% |
| Potassium | 172mg | 448mg | 8% |
| Polyunsaturated fat | 1.078g | 0.094g | 7% |
| Starch | 17.63g | 1.47g | 7% |
| Protein | 4.4g | 1.72g | 5% |
| Vitamin B5 | 0.235mg | 5% | |
| Selenium | 2.8µg | 5% | |
| Fiber | 2.8g | 1.5g | 5% |
| Folate | 42µg | 24µg | 5% |
| Choline | 23mg | 4% | |
| Vitamin B2 | 0.11mg | 0.055mg | 4% |
| Vitamin B3 | 0.412mg | 0.92mg | 3% |
| Vitamin E | 0.63mg | 0.34mg | 2% |
| Fats | 1.92g | 0.64g | 2% |
| Monounsaturated fat | 0.528g | 0.155g | 1% |
| Calories | 120kcal | 95kcal | 1% |
| Carbs | 21.3g | 23.25g | 1% |
| Calcium | 17mg | 24mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Net carbs | 18.5g | 21.75g | N/A |
| Sugar | 0.87g | 19.08g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin B1 | 0.107mg | 0.105mg | 0% |
| Saturated fat | 0.231g | 0.195g | 0% |
| Tryptophan | 0.052mg | 0.034mg | 0% |
| Threonine | 0.131mg | 0.086mg | 0% |
| Isoleucine | 0.157mg | 0.069mg | 0% |
| Leucine | 0.261mg | 0.103mg | 0% |
| Lysine | 0.239mg | 0.069mg | 0% |
| Methionine | 0.096mg | 0.034mg | 0% |
| Phenylalanine | 0.185mg | 0.052mg | 0% |
| Valine | 0.185mg | 0.086mg | 0% |
| Histidine | 0.127mg | 0.034mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
| 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 | +155.8% |
| Contains more FatsFats | +200% |
| Contains more OtherOther | +20.8% |
~equal in
Carbs
~23.25g
~equal in
Water
~73.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +240.6% |
| Contains more Poly. FatPolyunsaturated fat | +1046.8% |
| Contains less Sat. FatSaturated fat | -15.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +1099.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
