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Yam vs. Jackfruit — In-Depth Nutrition Comparison

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A recap on differences between yam and jackfruit

  • Jackfruit has less manganese, copper, potassium, and fiber.
  • Yam covers your daily manganese needs 15% more than jackfruit.
  • Jackfruit contains 3 times less fiber than yam. Yam contains 4.1g of fiber, while jackfruit contains 1.5g.
  • Yam has less sugar.
  • The glycemic index of jackfruit is higher.

Food varieties used in this article are Yam, raw and Jackfruit, raw.

Infographic

Yam 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.
Yam
Yam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 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 PotassiumPotassium +82.1%
Contains more IronIron +134.8%
Contains more CopperCopper +134.2%
Contains more ZincZinc +84.6%
Contains more PhosphorusPhosphorus +161.9%
Contains more ManganeseManganese +823.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +38.1%
Contains more CalciumCalcium +41.2%
Contains less SodiumSodium -77.8%

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.
Yam
Yam
5
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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 CVitamin C +24.8%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +71.9%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B6Vitamin B6 +12.3%
~equal in Vitamin E ~0.34mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.105mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 CarbsCarbs +19.9%
Contains more ProteinProtein +12.4%
Contains more FatsFats +276.5%
Contains more OtherOther +13.4%
~equal in Water ~73.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 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 -81%
Contains more Mono. FatMonounsaturated fat +2483.3%
Contains more Poly. FatPolyunsaturated fat +23.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam 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 Yam Jackfruit DV% diff.
Manganese 0.397mg 0.043mg 15%
Copper 0.178mg 0.076mg 11%
Fructose 9.19g 11%
Potassium 816mg 448mg 11%
Fiber 4.1g 1.5g 10%
Phosphorus 55mg 21mg 5%
Iron 0.54mg 0.23mg 4%
Vitamin C 17.1mg 13.7mg 4%
Choline 16.5mg 3%
Vitamin B6 0.293mg 0.329mg 3%
Vitamin B3 0.552mg 0.92mg 2%
Vitamin B5 0.314mg 0.235mg 2%
Vitamin B2 0.032mg 0.055mg 2%
Vitamin K 2.3µg 2%
Magnesium 21mg 29mg 2%
Carbs 27.88g 23.25g 2%
Saturated fat 0.037g 0.195g 1%
Vitamin B1 0.112mg 0.105mg 1%
Selenium 0.7µg 1%
Calories 118kcal 95kcal 1%
Fats 0.17g 0.64g 1%
Starch 1.47g 1%
Zinc 0.24mg 0.13mg 1%
Calcium 17mg 24mg 1%
Protein 1.53g 1.72g 0%
Net carbs 23.78g 21.75g N/A
Sugar 0.5g 19.08g N/A
Sodium 9mg 2mg 0%
Vitamin E 0.35mg 0.34mg 0%
Vitamin A 7µg 5µg 0%
Folate 23µg 24µg 0%
Monounsaturated fat 0.006g 0.155g 0%
Polyunsaturated fat 0.076g 0.094g 0%
Tryptophan 0.012mg 0.034mg 0%
Threonine 0.054mg 0.086mg 0%
Isoleucine 0.052mg 0.069mg 0%
Leucine 0.096mg 0.103mg 0%
Lysine 0.059mg 0.069mg 0%
Methionine 0.021mg 0.034mg 0%
Phenylalanine 0.071mg 0.052mg 0%
Valine 0.062mg 0.086mg 0%
Histidine 0.034mg 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
Yam 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
18%
Yam
17%
Jackfruit
Minerals Daily Need Coverage Score
26%
Yam
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 18.58g)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.158g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 24)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 7mg)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.