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  6. Winged bean vs. Jackfruit

Winged bean vs. Jackfruit — In-Depth Nutrition Comparison

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Summary of differences between Winged bean and Jackfruit

  • Winged bean has more Copper, Vitamin B1, Iron, Manganese, Zinc, and Vitamin B2, however, Jackfruit is higher in Vitamin B6, and Vitamin C.
  • Winged bean covers your daily need of Copper 146% more than Jackfruit.
  • Winged bean has 12 times more Manganese than Jackfruit. While Winged bean has 0.532mg of Manganese, Jackfruit has only 0.043mg.

These are the specific foods used in this comparison Winged bean tuber, raw and Jackfruit, raw.

Infographic

Winged bean 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.
Winged bean
Winged bean
8
:
2
Jackfruit
Jackfruit
Contains more Calcium +25%
Contains more Iron +769.6%
Contains more Phosphorus +114.3%
Contains more Potassium +30.8%
Contains more Zinc +969.2%
Contains more Copper +1723.7%
Contains more Manganese +1137.2%
Contains more Magnesium +20.8%
Contains less Sodium -94.3%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains more Calcium +25%
Contains more Iron +769.6%
Contains more Phosphorus +114.3%
Contains more Potassium +30.8%
Contains more Zinc +969.2%
Contains more Copper +1723.7%
Contains more Manganese +1137.2%
Contains more Magnesium +20.8%
Contains less Sodium -94.3%

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.
Winged bean
Winged bean
4
:
6
Jackfruit
Jackfruit
Contains more Vitamin B1 +261%
Contains more Vitamin B2 +170.9%
Contains more Vitamin B3 +78.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +338.7%
Contains more Folate +26.3%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Jackfruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Contains more Vitamin B1 +261%
Contains more Vitamin B2 +170.9%
Contains more Vitamin B3 +78.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +338.7%
Contains more Folate +26.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Jackfruit
Jackfruit
Contains more Protein +574.4%
Contains more Fats +40.6%
Contains more Carbs +20.9%
Contains more Other +115.1%
Contains more Water +28%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Jackfruit
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 Protein +574.4%
Contains more Fats +40.6%
Contains more Carbs +20.9%
Contains more Other +115.1%
Contains more Water +28%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
2
:
1
Jackfruit
Jackfruit
Contains more Monounsaturated Fat +51%
Contains more Polyunsaturated fat +85.1%
Contains less Saturated Fat -12.2%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains more Monounsaturated Fat +51%
Contains more Polyunsaturated fat +85.1%
Contains less Saturated Fat -12.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Jackfruit Opinion
Net carbs 28.1g 21.75g Winged bean
Protein 11.6g 1.72g Winged bean
Fats 0.9g 0.64g Winged bean
Carbs 28.1g 23.25g Winged bean
Calories 148kcal 95kcal Winged bean
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 19.08g Winged bean
Fiber 1.5g Jackfruit
Calcium 30mg 24mg Winged bean
Iron 2mg 0.23mg Winged bean
Magnesium 24mg 29mg Jackfruit
Phosphorus 45mg 21mg Winged bean
Potassium 586mg 448mg Winged bean
Sodium 35mg 2mg Jackfruit
Zinc 1.39mg 0.13mg Winged bean
Copper 1.386mg 0.076mg Winged bean
Manganese 0.532mg 0.043mg Winged bean
Selenium 0.7µg Winged bean
Vitamin A 0IU 110IU Jackfruit
Vitamin A RAE 0µg 5µg Jackfruit
Vitamin E 0.34mg Jackfruit
Vitamin C 0mg 13.7mg Jackfruit
Vitamin B1 0.379mg 0.105mg Winged bean
Vitamin B2 0.149mg 0.055mg Winged bean
Vitamin B3 1.64mg 0.92mg Winged bean
Vitamin B5 0.116mg 0.235mg Jackfruit
Vitamin B6 0.075mg 0.329mg Jackfruit
Folate 19µg 24µg Jackfruit
Tryptophan 0.252mg 0.034mg Winged bean
Threonine 0.451mg 0.086mg Winged bean
Isoleucine 0.425mg 0.069mg Winged bean
Leucine 0.64mg 0.103mg Winged bean
Lysine 0.592mg 0.069mg Winged bean
Methionine 0.143mg 0.034mg Winged bean
Phenylalanine 0.451mg 0.052mg Winged bean
Valine 0.599mg 0.086mg Winged bean
Histidine 0.241mg 0.034mg Winged bean
Saturated Fat 0.222g 0.195g Jackfruit
Monounsaturated Fat 0.234g 0.155g Winged bean
Polyunsaturated fat 0.174g 0.094g Winged bean
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Jackfruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Winged bean
19%
Jackfruit
Minerals Daily Need Coverage Score
75%
Winged bean
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 19.08g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Jackfruit
Jackfruit is lower in Saturated Fat (difference - 0.027g)
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.