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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.
  • Jackfruit has a higher glycemic index. The glycemic index of jackfruit is 75, while the glycemic index of semolina is 54.

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

Infographic

Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 +195.8%
Contains more IronIron +221.7%
Contains more CopperCopper +273.7%
Contains more ZincZinc +684.6%
Contains more PhosphorusPhosphorus +628.6%
Contains more ManganeseManganese +2307%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +157.5%
~equal in Magnesium ~29mg
~equal in Sodium ~2mg

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% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 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 +113.3%
Contains more Vitamin B3Vitamin B3 +448.7%
Contains more Vitamin B5Vitamin B5 +186%
Contains more Vitamin B6Vitamin B6 +37.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1033.3%
Contains more FolateFolate +200%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 +336.6%
Contains more FatsFats +60.9%
Contains more CarbsCarbs +247.9%
Contains more WaterWater +645%
Contains more OtherOther +31%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 +66.5%
Contains more Poly. FatPolyunsaturated fat +242.6%
Contains less Sat. FatSaturated fat -33.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 +4545.6%
Contains more SucroseSucrose +100%
Contains more GlucoseGlucose +8518.2%
Contains more FructoseFructose +45850%
~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.
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 Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Jackfruit DV% diff.
Manganese 1.035mg 0.043mg 43%
Selenium 19.9µg 36%
Starch 68.29g 1.47g 27%
Vitamin B3 5.048mg 0.92mg 26%
Copper 0.284mg 0.076mg 23%
Carbs 80.89g 23.25g 19%
Phosphorus 153mg 21mg 19%
Vitamin C 0mg 13.7mg 15%
Calories 374kcal 95kcal 14%
Protein 7.51g 1.72g 12%
Fructose 0.02g 9.19g 11%
Vitamin B1 0.224mg 0.105mg 10%
Vitamin B5 0.672mg 0.235mg 9%
Vitamin B6 0.452mg 0.329mg 9%
Zinc 1.02mg 0.13mg 8%
Potassium 174mg 448mg 8%
Iron 0.74mg 0.23mg 6%
Calcium 71mg 24mg 5%
Folate 8µg 24µg 4%
Polyunsaturated fat 0.322g 0.094g 2%
Vitamin E 0.03mg 0.34mg 2%
Fats 1.03g 0.64g 1%
Fiber 1.8g 1.5g 1%
Vitamin A 5µg 1%
Net carbs 79.09g 21.75g N/A
Magnesium 27mg 29mg 0%
Sugar 0.33g 19.08g N/A
Sodium 2mg 2mg 0%
Vitamin B2 0.05mg 0.055mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.294g 0.195g 0%
Monounsaturated fat 0.258g 0.155g 0%
Tryptophan 0.103mg 0.034mg 0%
Threonine 0.271mg 0.086mg 0%
Isoleucine 0.339mg 0.069mg 0%
Leucine 0.656mg 0.103mg 0%
Lysine 0.215mg 0.069mg 0%
Methionine 0.183mg 0.034mg 0%
Phenylalanine 0.398mg 0.052mg 0%
Valine 0.47mg 0.086mg 0%
Histidine 0.185mg 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
Semolina 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
24%
Semolina
17%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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.