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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 for 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.
  • The glycemic index of jackfruit is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 PotassiumPotassium +30.8%
Contains more IronIron +769.6%
Contains more CopperCopper +1723.7%
Contains more ZincZinc +969.2%
Contains more PhosphorusPhosphorus +114.3%
Contains more ManganeseManganese +1137.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +20.8%
Contains less SodiumSodium -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.
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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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 B1Vitamin B1 +261%
Contains more Vitamin B2Vitamin B2 +170.9%
Contains more Vitamin B3Vitamin B3 +78.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +102.6%
Contains more Vitamin B6Vitamin B6 +338.7%
Contains more FolateFolate +26.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Jackfruit DV% diff.
Copper 1.386mg 0.076mg 146%
Vitamin B1 0.379mg 0.105mg 23%
Iron 2mg 0.23mg 22%
Manganese 0.532mg 0.043mg 21%
Vitamin B6 0.075mg 0.329mg 20%
Protein 11.6g 1.72g 20%
Vitamin C 0mg 13.7mg 15%
Fructose 9.19g 11%
Zinc 1.39mg 0.13mg 11%
Vitamin B2 0.149mg 0.055mg 7%
Fiber 1.5g 6%
Vitamin B3 1.64mg 0.92mg 5%
Potassium 586mg 448mg 4%
Phosphorus 45mg 21mg 3%
Calories 148kcal 95kcal 3%
Carbs 28.1g 23.25g 2%
Vitamin E 0.34mg 2%
Vitamin B5 0.116mg 0.235mg 2%
Starch 1.47g 1%
Vitamin A 0µg 5µg 1%
Selenium 0.7µg 1%
Calcium 30mg 24mg 1%
Magnesium 24mg 29mg 1%
Folate 19µg 24µg 1%
Sodium 35mg 2mg 1%
Polyunsaturated fat 0.174g 0.094g 1%
Fats 0.9g 0.64g 0%
Net carbs 28.1g 21.75g N/A
Sugar 19.08g N/A
Saturated fat 0.222g 0.195g 0%
Monounsaturated fat 0.234g 0.155g 0%
Tryptophan 0.252mg 0.034mg 0%
Threonine 0.451mg 0.086mg 0%
Isoleucine 0.425mg 0.069mg 0%
Leucine 0.64mg 0.103mg 0%
Lysine 0.592mg 0.069mg 0%
Methionine 0.143mg 0.034mg 0%
Phenylalanine 0.451mg 0.052mg 0%
Valine 0.599mg 0.086mg 0%
Histidine 0.241mg 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +574.4%
Contains more FatsFats +40.6%
Contains more CarbsCarbs +20.9%
Contains more OtherOther +115.1%
Contains more WaterWater +28%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 more Mono. FatMonounsaturated fat +51%
Contains more Poly. FatPolyunsaturated fat +85.1%
Contains less Sat. FatSaturated fat -12.2%

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.