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

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.

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%

~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.

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 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%
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-3 - ALA		0.079g	N/A
Omega-6 - Linoleic acid		0.015g	N/A