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Safflower vs. Jackfruit — In-Depth Nutrition Comparison

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A recap on differences between safflower and jackfruit

  • Jackfruit has less copper, phosphorus, vitamin B1, manganese, magnesium, vitamin B5, vitamin B6, iron, zinc, and folate.
  • Safflower covers your daily copper needs 186% more than jackfruit.
  • Jackfruit contains 47 times less manganese than safflower. Safflower contains 2.014mg of manganese, while jackfruit contains 0.043mg.

Food varieties used in this article are Seeds, safflower seed kernels, dried and Jackfruit, raw.

Infographic

Safflower 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
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 MagnesiumMagnesium +1117.2%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +53.3%
Contains more IronIron +2030.4%
Contains more CopperCopper +2198.7%
Contains more ZincZinc +3784.6%
Contains more PhosphorusPhosphorus +2966.7%
Contains more ManganeseManganese +4583.7%
Contains less SodiumSodium -33.3%
~equal in Selenium ~µg

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.
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 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 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 B1Vitamin B1 +1007.6%
Contains more Vitamin B2Vitamin B2 +654.5%
Contains more Vitamin B3Vitamin B3 +148.3%
Contains more Vitamin B5Vitamin B5 +1614.9%
Contains more Vitamin B6Vitamin B6 +255.6%
Contains more FolateFolate +566.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +66.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 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 +840.7%
Contains more FatsFats +5907.8%
Contains more CarbsCarbs +47.5%
Contains more OtherOther +487.1%
Contains more WaterWater +1207.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 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 +3027.7%
Contains more Poly. FatPolyunsaturated fat +29924.5%
Contains less Sat. FatSaturated fat -94.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Jackfruit DV% diff.
Polyunsaturated fat 28.223g 0.094g 188%
Copper 1.747mg 0.076mg 186%
Phosphorus 644mg 21mg 89%
Vitamin B1 1.163mg 0.105mg 88%
Manganese 2.014mg 0.043mg 86%
Magnesium 353mg 29mg 77%
Vitamin B5 4.03mg 0.235mg 76%
Vitamin B6 1.17mg 0.329mg 65%
Fats 38.45g 0.64g 58%
Iron 4.9mg 0.23mg 58%
Zinc 5.05mg 0.13mg 45%
Folate 160µg 24µg 34%
Protein 16.18g 1.72g 29%
Vitamin B2 0.415mg 0.055mg 28%
Calories 517kcal 95kcal 21%
Saturated fat 3.682g 0.195g 16%
Vitamin C 0mg 13.7mg 15%
Monounsaturated fat 4.848g 0.155g 12%
Fructose 9.19g 11%
Vitamin B3 2.284mg 0.92mg 9%
Potassium 687mg 448mg 7%
Fiber 1.5g 6%
Calcium 78mg 24mg 5%
Carbs 34.29g 23.25g 4%
Vitamin E 0.34mg 2%
Starch 1.47g 1%
Net carbs 34.29g 21.75g N/A
Sugar 19.08g N/A
Sodium 3mg 2mg 0%
Vitamin A 3µg 5µg 0%
Tryptophan 0.183mg 0.034mg 0%
Threonine 0.586mg 0.086mg 0%
Isoleucine 0.717mg 0.069mg 0%
Leucine 1.154mg 0.103mg 0%
Lysine 0.534mg 0.069mg 0%
Methionine 0.284mg 0.034mg 0%
Phenylalanine 0.806mg 0.052mg 0%
Valine 1.025mg 0.086mg 0%
Histidine 0.452mg 0.034mg 0%
Omega-3 - ALA 0.079g 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
Safflower 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
82%
Safflower
17%
Jackfruit
Minerals Daily Need Coverage Score
178%
Safflower
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 19.08g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 75)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 3.487g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.