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Sweet potato vs. Jackfruit — In-Depth Nutrition Comparison

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Differences between sweet potato and jackfruit

  • Sweet potato has more vitamin A, vitamin B5, manganese, copper, and fiber, while jackfruit has more vitamin C and vitamin B6.
  • Sweet potato's daily need coverage for vitamin A is 282% higher.
  • Jackfruit contains 6 times less manganese than sweet potato. Sweet potato contains 0.258mg of manganese, while jackfruit contains 0.043mg.
  • The amount of sugar in sweet potato is lower.

The food types used in this comparison are Sweet potato, raw, unprepared and Jackfruit, raw.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 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 +25%
Contains more IronIron +165.2%
Contains more CopperCopper +98.7%
Contains more ZincZinc +130.8%
Contains more PhosphorusPhosphorus +123.8%
Contains more ManganeseManganese +500%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +32.9%
Contains less SodiumSodium -96.4%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +14080%
Contains more Vitamin B5Vitamin B5 +240.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +470.8%
Contains more Vitamin EVitamin E +30.8%
Contains more Vitamin B1Vitamin B1 +34.6%
Contains more Vitamin B3Vitamin B3 +65.2%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more FolateFolate +118.2%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 FatsFats +1180%
Contains more CarbsCarbs +15.6%
~equal in Protein ~1.72g
~equal in Water ~73.46g
~equal in Other ~0.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -90.8%
Contains more Mono. FatMonounsaturated fat +15400%
Contains more Poly. FatPolyunsaturated fat +571.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 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 +760.5%
Contains more SucroseSucrose +500%
Contains more GlucoseGlucose +887.5%
Contains more FructoseFructose +1212.9%
~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.
Sweet potato Jackfruit
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Jackfruit DV% diff.
Vitamin A 709µg 5µg 78%
Vitamin C 2.4mg 13.7mg 13%
Fructose 0.7g 9.19g 11%
Vitamin B5 0.8mg 0.235mg 11%
Vitamin B6 0.209mg 0.329mg 9%
Manganese 0.258mg 0.043mg 9%
Copper 0.151mg 0.076mg 8%
Fiber 3g 1.5g 6%
Starch 12.65g 1.47g 5%
Iron 0.61mg 0.23mg 5%
Phosphorus 47mg 21mg 4%
Potassium 337mg 448mg 3%
Folate 11µg 24µg 3%
Vitamin B1 0.078mg 0.105mg 2%
Zinc 0.3mg 0.13mg 2%
Sodium 55mg 2mg 2%
Vitamin B3 0.557mg 0.92mg 2%
Choline 12.3mg 2%
Vitamin K 1.8µg 2%
Calcium 30mg 24mg 1%
Polyunsaturated fat 0.014g 0.094g 1%
Magnesium 25mg 29mg 1%
Vitamin E 0.26mg 0.34mg 1%
Carbs 20.12g 23.25g 1%
Selenium 0.6µg 1%
Saturated fat 0.018g 0.195g 1%
Fats 0.05g 0.64g 1%
Calories 86kcal 95kcal 0%
Protein 1.57g 1.72g 0%
Net carbs 17.12g 21.75g N/A
Sugar 4.18g 19.08g N/A
Vitamin B2 0.061mg 0.055mg 0%
Monounsaturated fat 0.001g 0.155g 0%
Tryptophan 0.031mg 0.034mg 0%
Threonine 0.083mg 0.086mg 0%
Isoleucine 0.055mg 0.069mg 0%
Leucine 0.092mg 0.103mg 0%
Lysine 0.066mg 0.069mg 0%
Methionine 0.029mg 0.034mg 0%
Phenylalanine 0.089mg 0.052mg 0%
Valine 0.086mg 0.086mg 0%
Histidine 0.031mg 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
Sweet potato Jackfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Sweet potato
17%
Jackfruit
Minerals Daily Need Coverage Score
20%
Sweet potato
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 14.9g)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.177g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 5)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.3)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 53mg)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.