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  6. Jackfruit vs. Plum

Jackfruit vs. Plum — In-Depth Nutrition Comparison

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Summary of differences between jackfruit and plums

  • Plums have less vitamin B6, potassium, vitamin B1, and magnesium than jackfruit.
  • Jackfruit covers your daily need for vitamin B6, 23% more than plums.
  • Jackfruit has 5 times more folate than plums. While jackfruit has 24µg of folate, plums have only 5µg.
  • Plums have less sugar.
  • The glycemic index of jackfruit is higher.

These are the specific foods used in this comparison Jackfruit, raw and Plums, raw.

Infographic

Jackfruit vs Plum 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.
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%
Plum
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +314.3%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +185.4%
Contains more IronIron +35.3%
Contains more CopperCopper +33.3%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +31.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +20.9%
~equal in Selenium ~0µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 46% 0% 1.7% 6.8% 26% 13% 17% 14% 76% 0% 0% 18%
Plum
Plum
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Contains more Vitamin CVitamin C +44.2%
Contains more Vitamin EVitamin E +30.8%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +120.6%
Contains more Vitamin B5Vitamin B5 +74.1%
Contains more Vitamin B6Vitamin B6 +1034.5%
Contains more FolateFolate +380%
Contains more Vitamin AVitamin A +240%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jackfruit Plum DV% diff.
Vitamin B6 0.329mg 0.029mg 23%
Potassium 448mg 157mg 9%
Fructose 9.19g 3.07g 8%
Vitamin B1 0.105mg 0.028mg 6%
Vitamin C 13.7mg 9.5mg 5%
Magnesium 29mg 7mg 5%
Vitamin K 6.4µg 5%
Folate 24µg 5µg 5%
Carbs 23.25g 11.42g 4%
Vitamin B3 0.92mg 0.417mg 3%
Calories 95kcal 46kcal 2%
Protein 1.72g 0.7g 2%
Calcium 24mg 6mg 2%
Copper 0.076mg 0.057mg 2%
Vitamin B2 0.055mg 0.026mg 2%
Vitamin B5 0.235mg 0.135mg 2%
Fats 0.64g 0.28g 1%
Iron 0.23mg 0.17mg 1%
Starch 1.47g 0g 1%
Phosphorus 21mg 16mg 1%
Vitamin A 5µg 17µg 1%
Vitamin E 0.34mg 0.26mg 1%
Saturated fat 0.195g 0.017g 1%
Protein per 100 calories 1.8g 1.5g N/A
Calories per 10 g protein 552kcal 657kcal N/A
Weight per 100 calories 105g 217g N/A
Net carbs 21.75g 10.02g N/A
Sugar 19.08g 9.92g N/A
Fiber 1.5g 1.4g 0%
Zinc 0.13mg 0.1mg 0%
Sodium 2mg 0mg 0%
Manganese 0.043mg 0.052mg 0%
Choline 1.9mg 0%
Monounsaturated fat 0.155g 0.134g 0%
Polyunsaturated fat 0.094g 0.044g 0%
Tryptophan 0.034mg 0.009mg 0%
Threonine 0.086mg 0.01mg 0%
Isoleucine 0.069mg 0.014mg 0%
Leucine 0.103mg 0.015mg 0%
Lysine 0.069mg 0.016mg 0%
Methionine 0.034mg 0.008mg 0%
Phenylalanine 0.052mg 0.014mg 0%
Valine 0.086mg 0.016mg 0%
Histidine 0.034mg 0.009mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +145.7%
Contains more FatsFats +128.6%
Contains more CarbsCarbs +103.6%
Contains more OtherOther +151.4%
Contains more WaterWater +18.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +15.7%
Contains more Poly. FatPolyunsaturated fat +113.6%
Contains less Sat. FatSaturated fat -91.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
7% 2% 46% 45%
Starch: 1.47 g
Sucrose: 0.42 g
Glucose: 9.48 g
Fructose: 9.19 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Plum
Plum
3
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +87%
Contains more FructoseFructose +199.3%
Contains more SucroseSucrose +273.8%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.