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Wild rice raw vs. Jackfruit — In-Depth Nutrition Comparison

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Important differences between wild rice raw and jackfruit

  • Jackfruit has less phosphorus, manganese, zinc, copper, vitamin B3, magnesium, iron, fiber, folate, and vitamin B5.
  • Wild rice raw's daily need coverage for phosphorus is 59% more.
  • Wild rice raw has 46 times more zinc than jackfruit. Wild rice raw has 5.96mg of zinc, while jackfruit has 0.13mg.
  • Jackfruit has a higher glycemic index than wild rice raw.

The food varieties used in the comparison are Wild rice, raw and Jackfruit, raw.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 MagnesiumMagnesium +510.3%
Contains more IronIron +752.2%
Contains more CopperCopper +589.5%
Contains more ZincZinc +4484.6%
Contains more PhosphorusPhosphorus +1961.9%
Contains more ManganeseManganese +2990.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +14.3%
Contains less SodiumSodium -71.4%
~equal in Potassium ~448mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +141.2%
Contains more Vitamin B2Vitamin B2 +376.4%
Contains more Vitamin B3Vitamin B3 +631.8%
Contains more Vitamin B5Vitamin B5 +357%
Contains more Vitamin B6Vitamin B6 +18.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +295.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.105mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +756.4%
Contains more FatsFats +68.8%
Contains more CarbsCarbs +222.2%
Contains more OtherOther +64.5%
Contains more WaterWater +846.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -20%
Contains more Poly. FatPolyunsaturated fat +619.1%
~equal in Monounsaturated fat ~0.155g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 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 SucroseSucrose +59.5%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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.
Wild rice raw Jackfruit
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Jackfruit DV% diff.
Phosphorus 433mg 21mg 59%
Manganese 1.329mg 0.043mg 56%
Zinc 5.96mg 0.13mg 53%
Copper 0.524mg 0.076mg 50%
Vitamin B3 6.733mg 0.92mg 36%
Magnesium 177mg 29mg 35%
Protein 14.73g 1.72g 26%
Iron 1.96mg 0.23mg 22%
Fiber 6.2g 1.5g 19%
Folate 95µg 24µg 18%
Vitamin B5 1.074mg 0.235mg 17%
Carbs 74.9g 23.25g 17%
Vitamin B2 0.262mg 0.055mg 16%
Vitamin C 0mg 13.7mg 15%
Calories 357kcal 95kcal 13%
Fructose 9.19g 11%
Choline 35mg 6%
Vitamin B6 0.391mg 0.329mg 5%
Selenium 2.8µg 5%
Polyunsaturated fat 0.676g 0.094g 4%
Vitamin E 0.82mg 0.34mg 3%
Vitamin K 1.9µg 2%
Starch 1.47g 1%
Vitamin B1 0.115mg 0.105mg 1%
Potassium 427mg 448mg 1%
Fats 1.08g 0.64g 1%
Net carbs 68.7g 21.75g N/A
Calcium 21mg 24mg 0%
Sugar 2.5g 19.08g N/A
Sodium 7mg 2mg 0%
Vitamin A 1µg 5µg 0%
Saturated fat 0.156g 0.195g 0%
Monounsaturated fat 0.159g 0.155g 0%
Tryptophan 0.179mg 0.034mg 0%
Threonine 0.469mg 0.086mg 0%
Isoleucine 0.618mg 0.069mg 0%
Leucine 1.018mg 0.103mg 0%
Lysine 0.629mg 0.069mg 0%
Methionine 0.438mg 0.034mg 0%
Phenylalanine 0.721mg 0.052mg 0%
Valine 0.858mg 0.086mg 0%
Histidine 0.384mg 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
Wild rice raw 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
37%
Wild rice raw
17%
Jackfruit
Minerals Daily Need Coverage Score
96%
Wild rice raw
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 16.58g)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.039g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 18)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 5mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.