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Raisin vs. Jackfruit — In-Depth Nutrition Comparison

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Important differences between Raisin and Jackfruit

  • Raisin has more Copper, Iron, Phosphorus, Manganese, Potassium, Fiber, and Vitamin B2, however, Jackfruit has more Vitamin C, and Vitamin B6.
  • Raisin's daily need coverage for Copper is 27% more.
  • Raisin has 8 times more Iron than Jackfruit. Raisin has 1.88mg of Iron, while Jackfruit has 0.23mg.

The food varieties used in the comparison are Raisins, seedless and Jackfruit, raw.

Infographic

Raisin vs Jackfruit infographic
Infographic link

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 Calcium +108.3%
Contains more Iron +717.4%
Contains more Magnesium +10.3%
Contains more Phosphorus +381%
Contains more Potassium +67.2%
Contains more Zinc +69.2%
Contains more Copper +318.4%
Contains more Manganese +595.3%
Contains less Sodium -81.8%
Equal in Magnesium - 29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains more Calcium +108.3%
Contains more Iron +717.4%
Contains more Magnesium +10.3%
Contains more Phosphorus +381%
Contains more Potassium +67.2%
Contains more Zinc +69.2%
Contains more Copper +318.4%
Contains more Manganese +595.3%
Contains less Sodium -81.8%
Equal in Magnesium - 29

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.
Raisin
5
:
Contains more Vitamin B2 +127.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +183.3%
Contains more Vitamin C +495.7%
Contains more Vitamin B3 +20.1%
Contains more Vitamin B5 +147.4%
Contains more Vitamin B6 +89.1%
Contains more Folate +380%
Equal in Vitamin B1 - 0.105
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 7% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0% 0%
Contains more Vitamin B2 +127.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +183.3%
Contains more Vitamin C +495.7%
Contains more Vitamin B3 +20.1%
Contains more Vitamin B5 +147.4%
Contains more Vitamin B6 +89.1%
Contains more Folate +380%
Equal in Vitamin B1 - 0.105

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +78.5%
Contains more Carbs +240.6%
Contains more Other +100%
Contains more Fats +39.1%
Contains more Water +376.1%
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 Protein +78.5%
Contains more Carbs +240.6%
Contains more Other +100%
Contains more Fats +39.1%
Contains more Water +376.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -70.3%
Contains more Monounsaturated Fat +203.9%
Contains more Polyunsaturated fat +154.1%
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains less Saturated Fat -70.3%
Contains more Monounsaturated Fat +203.9%
Contains more Polyunsaturated fat +154.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +83.7%
Contains more Glucose +192.7%
Contains more Fructose +223%
Equal in Sucrose - 0.42
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
7% 2% 46% 45%
Starch: 1.47 g
Sucrose: 0.42 g
Glucose: 9.48 g
Fructose: 9.19 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +83.7%
Contains more Glucose +192.7%
Contains more Fructose +223%
Equal in Sucrose - 0.42

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Jackfruit Opinion
Net carbs 75.48g 21.75g Raisin
Protein 3.07g 1.72g Raisin
Fats 0.46g 0.64g Jackfruit
Carbs 79.18g 23.25g Raisin
Calories 299kcal 95kcal Raisin
Starch 2.7g 1.47g Raisin
Fructose 29.68g 9.19g Raisin
Sugar 59.19g 19.08g Jackfruit
Fiber 3.7g 1.5g Raisin
Calcium 50mg 24mg Raisin
Iron 1.88mg 0.23mg Raisin
Magnesium 32mg 29mg Raisin
Phosphorus 101mg 21mg Raisin
Potassium 749mg 448mg Raisin
Sodium 11mg 2mg Jackfruit
Zinc 0.22mg 0.13mg Raisin
Copper 0.318mg 0.076mg Raisin
Manganese 0.299mg 0.043mg Raisin
Selenium 0.6µg Raisin
Vitamin A 0IU 110IU Jackfruit
Vitamin A RAE 0µg 5µg Jackfruit
Vitamin E 0.12mg 0.34mg Jackfruit
Vitamin C 2.3mg 13.7mg Jackfruit
Vitamin B1 0.106mg 0.105mg Raisin
Vitamin B2 0.125mg 0.055mg Raisin
Vitamin B3 0.766mg 0.92mg Jackfruit
Vitamin B5 0.095mg 0.235mg Jackfruit
Vitamin B6 0.174mg 0.329mg Jackfruit
Folate 5µg 24µg Jackfruit
Choline 11.1mg Raisin
Vitamin K 3.5µg Raisin
Tryptophan 0.05mg 0.034mg Raisin
Threonine 0.077mg 0.086mg Jackfruit
Isoleucine 0.057mg 0.069mg Jackfruit
Leucine 0.096mg 0.103mg Jackfruit
Lysine 0.084mg 0.069mg Raisin
Methionine 0.021mg 0.034mg Jackfruit
Phenylalanine 0.065mg 0.052mg Raisin
Valine 0.083mg 0.086mg Jackfruit
Histidine 0.072mg 0.034mg Raisin
Saturated Fat 0.058g 0.195g Raisin
Monounsaturated Fat 0.051g 0.155g Jackfruit
Polyunsaturated fat 0.037g 0.094g Jackfruit
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-6 - Gamma-linoleic acid 0.001g 0g Raisin
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Jackfruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Raisin
17%
Jackfruit
Minerals Daily Need Coverage Score
37%
Raisin
12%
Jackfruit

Comparison summary

Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.137g)
Which food is lower in glycemic index?
Raisin
Raisin is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Jackfruit
Jackfruit is lower in Sugar (difference - 40.11g)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 9mg)
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 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

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.