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Flax seeds vs. Jackfruit — In-Depth Nutrition Comparison

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The main differences between flax seeds and jackfruit

  • Jackfruit contains less vitamin B1, copper, manganese, fiber, phosphorus, magnesium, iron, zinc, and calcium than flax seeds.
  • Daily need coverage for vitamin B1 for flax seeds is 128% higher.
  • Jackfruit has 58 times less manganese than flax seeds. Flax seeds have 2.482mg of manganese, while jackfruit has 0.043mg.
  • Jackfruit is lower in saturated fat.

Food types used in this article are Seeds, flaxseed and Jackfruit, raw.

Infographic

Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +1251.7%
Contains more CalciumCalcium +962.5%
Contains more PotassiumPotassium +81.5%
Contains more IronIron +2391.3%
Contains more CopperCopper +1505.3%
Contains more ZincZinc +3238.5%
Contains more PhosphorusPhosphorus +2957.1%
Contains more ManganeseManganese +5672.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -93.3%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +1465.7%
Contains more Vitamin B2Vitamin B2 +192.7%
Contains more Vitamin B3Vitamin B3 +234.8%
Contains more Vitamin B5Vitamin B5 +319.1%
Contains more Vitamin B6Vitamin B6 +43.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +262.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2183.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~0.34mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +963.4%
Contains more FatsFats +6487.5%
Contains more CarbsCarbs +24.2%
Contains more OtherOther +298.9%
Contains more WaterWater +955.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +4756.1%
Contains more Poly. FatPolyunsaturated fat +30463.8%
Contains less Sat. FatSaturated fat -94.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 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 SucroseSucrose +173.8%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +2270%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Jackfruit DV% diff.
Polyunsaturated fat 28.73g 0.094g 191%
Vitamin B1 1.644mg 0.105mg 128%
Copper 1.22mg 0.076mg 127%
Manganese 2.482mg 0.043mg 106%
Fiber 27.3g 1.5g 103%
Phosphorus 642mg 21mg 89%
Magnesium 392mg 29mg 86%
Iron 5.73mg 0.23mg 69%
Fats 42.16g 0.64g 64%
Selenium 25.4µg 46%
Zinc 4.34mg 0.13mg 38%
Protein 18.29g 1.72g 33%
Calcium 255mg 24mg 23%
Calories 534kcal 95kcal 22%
Monounsaturated fat 7.527g 0.155g 18%
Saturated fat 3.663g 0.195g 16%
Folate 87µg 24µg 16%
Vitamin B5 0.985mg 0.235mg 15%
Vitamin C 0.6mg 13.7mg 15%
Choline 78.7mg 14%
Vitamin B3 3.08mg 0.92mg 14%
Vitamin B6 0.473mg 0.329mg 11%
Potassium 813mg 448mg 11%
Fructose 0g 9.19g 11%
Vitamin B2 0.161mg 0.055mg 8%
Vitamin K 4.3µg 4%
Carbs 28.88g 23.25g 2%
Vitamin A 0µg 5µg 1%
Sodium 30mg 2mg 1%
Starch 1.47g 1%
Net carbs 1.58g 21.75g N/A
Sugar 1.55g 19.08g N/A
Vitamin E 0.31mg 0.34mg 0%
Tryptophan 0.297mg 0.034mg 0%
Threonine 0.766mg 0.086mg 0%
Isoleucine 0.896mg 0.069mg 0%
Leucine 1.235mg 0.103mg 0%
Lysine 0.862mg 0.069mg 0%
Methionine 0.37mg 0.034mg 0%
Phenylalanine 0.957mg 0.052mg 0%
Valine 1.072mg 0.086mg 0%
Histidine 0.472mg 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Flax seeds 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
62%
Flax seeds
17%
Jackfruit
Minerals Daily Need Coverage Score
191%
Flax seeds
12%
Jackfruit

Comparison summary

Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 3.468g)
Which food is lower in glycemic index?
Jackfruit
Jackfruit is lower in glycemic index (difference - 75)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $2.5)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 17.53g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.