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
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -81% |
| Contains more Mono. FatMonounsaturated fat | +2483.3% |
| Contains more Poly. FatPolyunsaturated fat | +23.7% |