Mulberry vs. Jackfruit — In-Depth Nutrition Comparison

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The main differences between mulberries and jackfruit

Mulberries have more vitamin C and iron; however, jackfruit has more vitamin B6, potassium, and vitamin B1.
Daily need coverage for vitamin C for mulberries is 25% higher.
Jackfruit has 8 times less iron than mulberries. Mulberries have 1.85mg of iron, while jackfruit has 0.23mg.
Mulberries are lower in sugar.
Jackfruit has a higher glycemic index than mulberries.

Food types used in this article are Mulberries, raw and Jackfruit, raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Mulberry

Jackfruit

Contains more CalciumCalcium	+62.5%
Contains more IronIron	+704.3%
Contains more PhosphorusPhosphorus	+81%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+61.1%
Contains more PotassiumPotassium	+130.9%
Contains more CopperCopper	+26.7%
Contains less SodiumSodium	-80%
Contains more ManganeseManganese	+∞%

~equal in Zinc ~0.13mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Mulberry

Jackfruit

Contains more Vitamin CVitamin C	+165.7%
Contains more Vitamin EVitamin E	+155.9%
Contains more Vitamin B2Vitamin B2	+83.6%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+400%
Contains more Vitamin B1Vitamin B1	+262.1%
Contains more Vitamin B3Vitamin B3	+48.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+558%
Contains more FolateFolate	+300%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	36.4mg	13.7mg	25%
Vitamin B6	0.05mg	0.329mg	21%
Iron	1.85mg	0.23mg	20%
Fructose		9.19g	11%
Potassium	194mg	448mg	7%
Vitamin K	7.8µg		7%
Vitamin B1	0.029mg	0.105mg	6%
Vitamin B5		0.235mg	5%
Folate	6µg	24µg	5%
Omega-3 (ALA)		0.079g	5%
Carbs	9.8g	23.25g	4%
Vitamin E	0.87mg	0.34mg	4%
Vitamin B2	0.101mg	0.055mg	4%
Calories	43kcal	95kcal	3%
Magnesium	18mg	29mg	3%
Calcium	39mg	24mg	2%
Copper	0.06mg	0.076mg	2%
Phosphorus	38mg	21mg	2%
Manganese		0.043mg	2%
Vitamin B3	0.62mg	0.92mg	2%
Choline	12.3mg		2%
Protein	1.44g	1.72g	1%
Fiber	1.7g	1.5g	1%
Starch		1.47g	1%
Selenium	0.6µg		1%
Saturated fat	0.027g	0.195g	1%
Polyunsaturated fat	0.207g	0.094g	1%
Protein per 100 calories	3.3g	1.8g	N/A
Calories per 10 g protein	299kcal	552kcal	N/A
Weight per 100 calories	233g	105g	N/A
Fats	0.39g	0.64g	0%
Net carbs	8.1g	21.75g	N/A
Sugar	8.1g	19.08g	N/A
Zinc	0.12mg	0.13mg	0%
Sodium	10mg	2mg	0%
Vitamin A	1µg	5µg	0%
Monounsaturated fat	0.041g	0.155g	0%
Tryptophan		0.034mg	0%
Threonine		0.086mg	0%
Isoleucine		0.069mg	0%
Leucine		0.103mg	0%
Lysine		0.069mg	0%
Methionine		0.034mg	0%
Phenylalanine		0.052mg	0%
Valine		0.086mg	0%
Histidine		0.034mg	0%
Omega-6 (Linoleic acid)		0.015g	0%