Jackfruit vs. Coconut — In-Depth Nutrition Comparison

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How are jackfruit and coconut different?

Jackfruit is richer in vitamin B6 and vitamin C, while coconut is higher in manganese, copper, fiber, iron, phosphorus, and zinc.
Coconut covers your daily need for saturated fat, 148% more than jackfruit.
Jackfruit contains 6 times more vitamin B6 than coconut. Jackfruit contains 0.329mg of vitamin B6, while coconut contains 0.054mg.
Jackfruit is lower in saturated fat.
Jackfruit has a higher glycemic index (75) than coconut (59).

Jackfruit, raw and Nuts, coconut meat, raw types were used in this article.

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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.

Jackfruit

Coconut

Contains more CalciumCalcium	+71.4%
Contains more PotassiumPotassium	+25.8%
Contains less SodiumSodium	-90%

Contains more MagnesiumMagnesium	+10.3%
Contains more IronIron	+956.5%
Contains more CopperCopper	+472.4%
Contains more ZincZinc	+746.2%
Contains more PhosphorusPhosphorus	+438.1%
Contains more ManganeseManganese	+3388.4%

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.

Jackfruit

Coconut

Contains more Vitamin CVitamin C	+315.2%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+41.7%
Contains more Vitamin B1Vitamin B1	+59.1%
Contains more Vitamin B2Vitamin B2	+175%
Contains more Vitamin B3Vitamin B3	+70.4%
Contains more Vitamin B6Vitamin B6	+509.3%

Contains more Vitamin B5Vitamin B5

+27.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~26µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.195g	29.698g	134%
Manganese	0.043mg	1.5mg	63%
Fats	0.64g	33.49g	51%
Copper	0.076mg	0.435mg	40%
Fiber	1.5g	9g	30%
Iron	0.23mg	2.43mg	28%
Vitamin B6	0.329mg	0.054mg	21%
Selenium		10.1µg	18%
Calories	95kcal	354kcal	13%
Phosphorus	21mg	113mg	13%
Vitamin C	13.7mg	3.3mg	12%
Fructose	9.19g		11%
Zinc	0.13mg	1.1mg	9%
Protein	1.72g	3.33g	3%
Carbs	23.25g	15.23g	3%
Potassium	448mg	356mg	3%
Vitamin B1	0.105mg	0.066mg	3%
Vitamin B2	0.055mg	0.02mg	3%
Monounsaturated fat	0.155g	1.425g	3%
Vitamin B3	0.92mg	0.54mg	2%
Choline		12.1mg	2%
Polyunsaturated fat	0.094g	0.366g	2%
Magnesium	29mg	32mg	1%
Calcium	24mg	14mg	1%
Starch	1.47g		1%
Sodium	2mg	20mg	1%
Vitamin A	5µg	0µg	1%
Vitamin E	0.34mg	0.24mg	1%
Vitamin B5	0.235mg	0.3mg	1%
Folate	24µg	26µg	1%
Protein per 100 calories	1.8g	0.94g	N/A
Calories per 10 g protein	552kcal	1063kcal	N/A
Weight per 100 calories	105g	28g	N/A
Unsaturated / Saturated Fat ratio	1.3	0.06	N/A
Net carbs	21.75g	6.23g	N/A
Sugar	19.08g	6.23g	N/A
Vitamin K		0.2µg	0%
Tryptophan	0.034mg	0.039mg	0%
Threonine	0.086mg	0.121mg	0%
Isoleucine	0.069mg	0.131mg	0%
Leucine	0.103mg	0.247mg	0%
Lysine	0.069mg	0.147mg	0%
Methionine	0.034mg	0.062mg	0%
Phenylalanine	0.052mg	0.169mg	0%
Valine	0.086mg	0.202mg	0%
Histidine	0.034mg	0.077mg	0%
Omega-3 - ALA	0.079g		N/A
Omega-6 - Linoleic acid	0.015g		N/A