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Vegetable vs. Jackfruit — In-Depth Nutrition Comparison

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How are vegetable and jackfruit different?

  • Vegetable is richer in vitamin A, manganese, fiber, and iron, while jackfruit is higher in vitamin B6, vitamin C, and potassium.
  • Vegetable covers your daily need for vitamin A, 83% more than jackfruit.
  • Vegetable contains 9 times more manganese than jackfruit. Vegetable contains 0.379mg of manganese, while jackfruit contains 0.043mg.

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Jackfruit, raw types were used in this article.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 IronIron +256.5%
Contains more ZincZinc +276.9%
Contains more PhosphorusPhosphorus +142.9%
Contains more ManganeseManganese +781.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +31.8%
Contains more PotassiumPotassium +165.1%
Contains less SodiumSodium -94.3%
~equal in Calcium ~24mg
~equal in Copper ~0.076mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +4180%
Contains more Vitamin EVitamin E +11.8%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +328.1%
Contains more Vitamin B1Vitamin B1 +47.9%
Contains more Vitamin B5Vitamin B5 +55.6%
Contains more Vitamin B6Vitamin B6 +344.6%
Contains more FolateFolate +26.3%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.92mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +66.3%
Contains more WaterWater +13.3%
Contains more FatsFats +326.7%
Contains more CarbsCarbs +77.6%
Contains more OtherOther +38.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -84.1%
Contains more Mono. FatMonounsaturated fat +1450%
Contains more Poly. FatPolyunsaturated fat +30.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Jackfruit DV% diff.
Vitamin A 214µg 5µg 23%
Vitamin B6 0.074mg 0.329mg 20%
Vitamin K 23.5µg 20%
Manganese 0.379mg 0.043mg 15%
Vitamin C 3.2mg 13.7mg 12%
Fiber 4.4g 1.5g 12%
Fructose 9.19g 11%
Potassium 169mg 448mg 8%
Iron 0.82mg 0.23mg 7%
Vitamin B2 0.12mg 0.055mg 5%
Choline 24.1mg 4%
Phosphorus 51mg 21mg 4%
Carbs 13.09g 23.25g 3%
Zinc 0.49mg 0.13mg 3%
Vitamin B1 0.071mg 0.105mg 3%
Vitamin B5 0.151mg 0.235mg 2%
Protein 2.86g 1.72g 2%
Calories 65kcal 95kcal 2%
Magnesium 22mg 29mg 2%
Fats 0.15g 0.64g 1%
Selenium 0.3µg 1%
Starch 1.47g 1%
Copper 0.083mg 0.076mg 1%
Folate 19µg 24µg 1%
Saturated fat 0.031g 0.195g 1%
Sodium 35mg 2mg 1%
Net carbs 8.69g 21.75g N/A
Calcium 25mg 24mg 0%
Sugar 3.12g 19.08g N/A
Vitamin E 0.38mg 0.34mg 0%
Vitamin B3 0.851mg 0.92mg 0%
Monounsaturated fat 0.01g 0.155g 0%
Polyunsaturated fat 0.072g 0.094g 0%
Tryptophan 0.029mg 0.034mg 0%
Threonine 0.115mg 0.086mg 0%
Isoleucine 0.139mg 0.069mg 0%
Leucine 0.19mg 0.103mg 0%
Lysine 0.17mg 0.069mg 0%
Methionine 0.034mg 0.034mg 0%
Phenylalanine 0.12mg 0.052mg 0%
Valine 0.149mg 0.086mg 0%
Histidine 0.073mg 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
Vegetable 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
20%
Vegetable
17%
Jackfruit
Minerals Daily Need Coverage Score
19%
Vegetable
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 15.96g)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 0.164g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 33mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.