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Raisin vs. Jackfruit — In-Depth Nutrition Comparison

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Important differences between raisins and jackfruit

  • Raisins have more copper, iron, phosphorus, manganese, potassium, fiber, and vitamin B2; however, jackfruit has more vitamin C and vitamin B6.
  • Raisins' daily need coverage for copper is 27% more.
  • Raisins have 8 times more iron than jackfruit. Raisins have 1.88mg of iron, while jackfruit has 0.23mg.
  • Jackfruit has a higher glycemic index than raisins.

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

Infographic

Raisin 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.
Raisin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 CalciumCalcium +108.3%
Contains more PotassiumPotassium +67.2%
Contains more IronIron +717.4%
Contains more CopperCopper +318.4%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +381%
Contains more ManganeseManganese +595.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -81.8%
~equal in Magnesium ~29mg

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
3
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 B2Vitamin B2 +127.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +495.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin B3Vitamin B3 +20.1%
Contains more Vitamin B5Vitamin B5 +147.4%
Contains more Vitamin B6Vitamin B6 +89.1%
Contains more FolateFolate +380%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.105mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Jackfruit DV% diff.
Copper 0.318mg 0.076mg 27%
Fructose 29.68g 9.19g 26%
Iron 1.88mg 0.23mg 21%
Carbs 79.18g 23.25g 19%
Vitamin C 2.3mg 13.7mg 13%
Vitamin B6 0.174mg 0.329mg 12%
Manganese 0.299mg 0.043mg 11%
Phosphorus 101mg 21mg 11%
Calories 299kcal 95kcal 10%
Potassium 749mg 448mg 9%
Fiber 3.7g 1.5g 9%
Folate 5µg 24µg 5%
Vitamin B2 0.125mg 0.055mg 5%
Protein 3.07g 1.72g 3%
Vitamin K 3.5µg 3%
Calcium 50mg 24mg 3%
Vitamin B5 0.095mg 0.235mg 3%
Choline 11.1mg 2%
Zinc 0.22mg 0.13mg 1%
Starch 2.7g 1.47g 1%
Magnesium 32mg 29mg 1%
Vitamin B3 0.766mg 0.92mg 1%
Saturated fat 0.058g 0.195g 1%
Vitamin E 0.12mg 0.34mg 1%
Vitamin A 0µg 5µg 1%
Selenium 0.6µg 1%
Fats 0.46g 0.64g 0%
Net carbs 75.48g 21.75g N/A
Sugar 59.19g 19.08g N/A
Sodium 11mg 2mg 0%
Vitamin B1 0.106mg 0.105mg 0%
Monounsaturated fat 0.051g 0.155g 0%
Polyunsaturated fat 0.037g 0.094g 0%
Tryptophan 0.05mg 0.034mg 0%
Threonine 0.077mg 0.086mg 0%
Isoleucine 0.057mg 0.069mg 0%
Leucine 0.096mg 0.103mg 0%
Lysine 0.084mg 0.069mg 0%
Methionine 0.021mg 0.034mg 0%
Phenylalanine 0.065mg 0.052mg 0%
Valine 0.083mg 0.086mg 0%
Histidine 0.072mg 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
3
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 ProteinProtein +78.5%
Contains more CarbsCarbs +240.6%
Contains more OtherOther +100%
Contains more FatsFats +39.1%
Contains more WaterWater +376.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 -70.3%
Contains more Mono. FatMonounsaturated fat +203.9%
Contains more Poly. FatPolyunsaturated fat +154.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
4
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 StarchStarch +83.7%
Contains more GlucoseGlucose +192.7%
Contains more FructoseFructose +223%
~equal in Sucrose ~0.42g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.