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  6. Kiwi vs. Jackfruit

Kiwi vs. Jackfruit — In-Depth Nutrition Comparison

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Important differences between kiwi and jackfruit

  • Kiwi has more vitamin C, vitamin E, fiber, and copper; however, jackfruit has more vitamin B6 and vitamin B1.
  • Kiwi's daily need coverage for vitamin C is 88% more.
  • Kiwi has 4 times more vitamin E than jackfruit. Kiwi has 1.46mg of vitamin E, while jackfruit has 0.34mg.
  • Kiwi is lower in sugar.
  • Jackfruit has a higher glycemic index than kiwi.

The food varieties used in the comparison are Kiwifruit, green, raw and Jackfruit, raw.

Infographic

Kiwi 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.
Kiwi
Kiwi
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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 +41.7%
Contains more IronIron +34.8%
Contains more CopperCopper +71.1%
Contains more PhosphorusPhosphorus +61.9%
Contains more ManganeseManganese +127.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +70.6%
Contains more PotassiumPotassium +43.6%
Contains less SodiumSodium -33.3%
~equal in Zinc ~0.13mg

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.
Kiwi
Kiwi
3
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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
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%
Contains more Vitamin CVitamin C +576.6%
Contains more Vitamin EVitamin E +329.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +25%
Contains more Vitamin B1Vitamin B1 +288.9%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +169.8%
Contains more Vitamin B5Vitamin B5 +28.4%
Contains more Vitamin B6Vitamin B6 +422.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Kiwi Jackfruit DV% diff.
Vitamin C 92.7mg 13.7mg 88%
Vitamin K 40.3µg 34%
Vitamin B6 0.063mg 0.329mg 20%
Vitamin E 1.46mg 0.34mg 7%
Vitamin B1 0.027mg 0.105mg 7%
Fiber 3g 1.5g 6%
Copper 0.13mg 0.076mg 6%
Fructose 4.35g 9.19g 6%
Potassium 312mg 448mg 4%
Vitamin B3 0.341mg 0.92mg 4%
Carbs 14.66g 23.25g 3%
Magnesium 17mg 29mg 3%
Calories 61kcal 95kcal 2%
Phosphorus 34mg 21mg 2%
Manganese 0.098mg 0.043mg 2%
Vitamin B2 0.025mg 0.055mg 2%
Protein 1.14g 1.72g 1%
Calcium 34mg 24mg 1%
Iron 0.31mg 0.23mg 1%
Starch 0g 1.47g 1%
Vitamin B5 0.183mg 0.235mg 1%
Choline 7.8mg 1%
Saturated fat 0.029g 0.195g 1%
Polyunsaturated fat 0.287g 0.094g 1%
Protein per 100 calories 1.9g 1.8g N/A
Calories per 10 g protein 535kcal 552kcal N/A
Weight per 100 calories 164g 105g N/A
Fats 0.52g 0.64g 0%
Net carbs 11.66g 21.75g N/A
Sugar 8.99g 19.08g N/A
Zinc 0.14mg 0.13mg 0%
Sodium 3mg 2mg 0%
Vitamin A 4µg 5µg 0%
Selenium 0.2µg 0%
Folate 25µg 24µg 0%
Monounsaturated fat 0.047g 0.155g 0%
Tryptophan 0.015mg 0.034mg 0%
Threonine 0.047mg 0.086mg 0%
Isoleucine 0.051mg 0.069mg 0%
Leucine 0.066mg 0.103mg 0%
Lysine 0.061mg 0.069mg 0%
Methionine 0.024mg 0.034mg 0%
Phenylalanine 0.044mg 0.052mg 0%
Valine 0.057mg 0.086mg 0%
Histidine 0.027mg 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
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 WaterWater +13.1%
Contains more ProteinProtein +50.9%
Contains more FatsFats +23.1%
Contains more CarbsCarbs +58.6%
Contains more OtherOther +52.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 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 -85.1%
Contains more Poly. FatPolyunsaturated fat +205.3%
Contains more Mono. FatMonounsaturated fat +229.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
Kiwi
2
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
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
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +180%
Contains more GlucoseGlucose +130.7%
Contains more FructoseFructose +111.3%
~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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.