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  6. Semolina vs. Jackfruit

Semolina vs. Jackfruit — In-Depth Nutrition Comparison

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Significant differences between Semolina and Jackfruit

  • Semolina has more Manganese, Vitamin B3, Copper, Phosphorus, Vitamin B1, Vitamin B6, Vitamin B5, and Zinc, however, Jackfruit is richer in Vitamin C, and Potassium.
  • Semolina covers your daily Manganese needs 43% more than Jackfruit.
  • Jackfruit has 8 times less Zinc than Semolina. Semolina has 1.02mg of Zinc, while Jackfruit has 0.13mg.

Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Jackfruit, raw.

Infographic

Semolina 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.
Semolina
Semolina
7
:
2
Jackfruit
Jackfruit
Contains more Calcium +195.8%
Contains more Iron +221.7%
Contains more Phosphorus +628.6%
Contains more Zinc +684.6%
Contains more Copper +273.7%
Contains more Manganese +2307%
Contains more Potassium +157.5%
Equal in Magnesium - 29
Equal in Sodium - 2
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains more Calcium +195.8%
Contains more Iron +221.7%
Contains more Phosphorus +628.6%
Contains more Zinc +684.6%
Contains more Copper +273.7%
Contains more Manganese +2307%
Contains more Potassium +157.5%
Equal in Magnesium - 29
Equal in Sodium - 2

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.
Semolina
Semolina
6
:
5
Jackfruit
Jackfruit
Contains more Vitamin B1 +113.3%
Contains more Vitamin B3 +448.7%
Contains more Vitamin B5 +186%
Contains more Vitamin B6 +37.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +1033.3%
Contains more Vitamin C +∞%
Contains more Folate +200%
Equal in Vitamin B2 - 0.055
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Jackfruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Contains more Vitamin B1 +113.3%
Contains more Vitamin B3 +448.7%
Contains more Vitamin B5 +186%
Contains more Vitamin B6 +37.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +1033.3%
Contains more Vitamin C +∞%
Contains more Folate +200%
Equal in Vitamin B2 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
3
:
2
Jackfruit
Jackfruit
Contains more Protein +336.6%
Contains more Fats +60.9%
Contains more Carbs +247.9%
Contains more Water +645%
Contains more Other +31%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Jackfruit
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 +336.6%
Contains more Fats +60.9%
Contains more Carbs +247.9%
Contains more Water +645%
Contains more Other +31%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Jackfruit
Jackfruit
Contains more Monounsaturated Fat +66.5%
Contains more Polyunsaturated fat +242.6%
Contains less Saturated Fat -33.7%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains more Monounsaturated Fat +66.5%
Contains more Polyunsaturated fat +242.6%
Contains less Saturated Fat -33.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Semolina
Semolina
1
:
3
Jackfruit
Jackfruit
Contains more Starch +4545.6%
Contains more Sucrose +100%
Contains more Glucose +8518.2%
Contains more Fructose +45850%
Semolina
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Jackfruit
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 +4545.6%
Contains more Sucrose +100%
Contains more Glucose +8518.2%
Contains more Fructose +45850%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Jackfruit Opinion
Net carbs 79.09g 21.75g Semolina
Protein 7.51g 1.72g Semolina
Fats 1.03g 0.64g Semolina
Carbs 80.89g 23.25g Semolina
Calories 374kcal 95kcal Semolina
Starch 68.29g 1.47g Semolina
Fructose 0.02g 9.19g Jackfruit
Sugar 0.33g 19.08g Semolina
Fiber 1.8g 1.5g Semolina
Calcium 71mg 24mg Semolina
Iron 0.74mg 0.23mg Semolina
Magnesium 27mg 29mg Jackfruit
Phosphorus 153mg 21mg Semolina
Potassium 174mg 448mg Jackfruit
Sodium 2mg 2mg
Zinc 1.02mg 0.13mg Semolina
Copper 0.284mg 0.076mg Semolina
Manganese 1.035mg 0.043mg Semolina
Selenium 19.9µg Semolina
Vitamin A 0IU 110IU Jackfruit
Vitamin A RAE 5µg Jackfruit
Vitamin E 0.03mg 0.34mg Jackfruit
Vitamin C 0mg 13.7mg Jackfruit
Vitamin B1 0.224mg 0.105mg Semolina
Vitamin B2 0.05mg 0.055mg Jackfruit
Vitamin B3 5.048mg 0.92mg Semolina
Vitamin B5 0.672mg 0.235mg Semolina
Vitamin B6 0.452mg 0.329mg Semolina
Folate 8µg 24µg Jackfruit
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.034mg Semolina
Threonine 0.271mg 0.086mg Semolina
Isoleucine 0.339mg 0.069mg Semolina
Leucine 0.656mg 0.103mg Semolina
Lysine 0.215mg 0.069mg Semolina
Methionine 0.183mg 0.034mg Semolina
Phenylalanine 0.398mg 0.052mg Semolina
Valine 0.47mg 0.086mg Semolina
Histidine 0.185mg 0.034mg Semolina
Saturated Fat 0.294g 0.195g Jackfruit
Monounsaturated Fat 0.258g 0.155g Semolina
Polyunsaturated fat 0.322g 0.094g Semolina
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina 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
26%
Semolina
19%
Jackfruit
Minerals Daily Need Coverage Score
52%
Semolina
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 18.75g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Saturated Fat?
Jackfruit
Jackfruit is lower in Saturated Fat (difference - 0.099g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $0.9)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.