Walnut vs. Jackfruit — In-Depth Nutrition Comparison
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How are walnut and jackfruit different?
- Walnut has more copper, manganese, phosphorus, iron, magnesium, zinc, fiber, vitamin B1, and folate than jackfruit.
- Daily need coverage for copper for walnut is 168% higher.
- Walnut contains 79 times more manganese than jackfruit. While walnut contains 3.414mg of manganese, jackfruit contains only 0.043mg.
- Jackfruit has less saturated fat.
- Walnut has a lower glycemic index (0) than jackfruit (75).
Nuts, walnuts, english and Jackfruit, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +444.8% |
| Contains more CalciumCalcium | +308.3% |
| Contains more IronIron | +1165.2% |
| Contains more CopperCopper | +1986.8% |
| Contains more ZincZinc | +2276.9% |
| Contains more PhosphorusPhosphorus | +1547.6% |
| Contains more ManganeseManganese | +7839.5% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin EVitamin E | +105.9% |
| Contains more Vitamin B1Vitamin B1 | +224.8% |
| Contains more Vitamin B2Vitamin B2 | +172.7% |
| Contains more Vitamin B3Vitamin B3 | +22.3% |
| Contains more Vitamin B5Vitamin B5 | +142.6% |
| Contains more Vitamin B6Vitamin B6 | +63.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +308.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +953.8% |
| Contains more Vitamin AVitamin A | +400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +785.5% |
| Contains more FatsFats | +10089.1% |
| Contains more OtherOther | +91.4% |
| Contains more CarbsCarbs | +69.6% |
| Contains more WaterWater | +1704.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5663.2% |
| Contains more Poly. FatPolyunsaturated fat | +50085.1% |
| Contains less Sat. FatSaturated fat | -96.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +478.6% |
| Contains more StarchStarch | +2350% |
| Contains more GlucoseGlucose | +11750% |
| Contains more FructoseFructose | +10111.1% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 47.174g | 0.094g | 314% |
| Copper | 1.586mg | 0.076mg | 168% |
| Manganese | 3.414mg | 0.043mg | 147% |
| Fats | 65.21g | 0.64g | 99% |
| Phosphorus | 346mg | 21mg | 46% |
| Iron | 2.91mg | 0.23mg | 34% |
| Magnesium | 158mg | 29mg | 31% |
| Calories | 654kcal | 95kcal | 28% |
| Saturated fat | 6.126g | 0.195g | 27% |
| Protein | 15.23g | 1.72g | 27% |
| Zinc | 3.09mg | 0.13mg | 27% |
| Monounsaturated fat | 8.933g | 0.155g | 22% |
| Fiber | 6.7g | 1.5g | 21% |
| Vitamin B1 | 0.341mg | 0.105mg | 20% |
| Folate | 98µg | 24µg | 19% |
| Vitamin B6 | 0.537mg | 0.329mg | 16% |
| Vitamin C | 1.3mg | 13.7mg | 14% |
| Fructose | 0.09g | 9.19g | 11% |
| Selenium | 4.9µg | 9% | |
| Vitamin B5 | 0.57mg | 0.235mg | 7% |
| Choline | 39.2mg | 7% | |
| Vitamin B2 | 0.15mg | 0.055mg | 7% |
| Calcium | 98mg | 24mg | 7% |
| Carbs | 13.71g | 23.25g | 3% |
| Vitamin E | 0.7mg | 0.34mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Starch | 0.06g | 1.47g | 1% |
| Vitamin B3 | 1.125mg | 0.92mg | 1% |
| Net carbs | 7.01g | 21.75g | N/A |
| Potassium | 441mg | 448mg | 0% |
| Sugar | 2.61g | 19.08g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 1µg | 5µg | 0% |
| Tryptophan | 0.17mg | 0.034mg | 0% |
| Threonine | 0.596mg | 0.086mg | 0% |
| Isoleucine | 0.625mg | 0.069mg | 0% |
| Leucine | 1.17mg | 0.103mg | 0% |
| Lysine | 0.424mg | 0.069mg | 0% |
| Methionine | 0.236mg | 0.034mg | 0% |
| Phenylalanine | 0.711mg | 0.052mg | 0% |
| Valine | 0.753mg | 0.086mg | 0% |
| Histidine | 0.391mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
17%
Minerals Daily Need Coverage Score
152%
12%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 16.47g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 75)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Jackfruit is lower in Saturated fat (difference - 5.931g)
Which food is cheaper?
Jackfruit is cheaper (difference - $4.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)