Jackfruit vs. Beets
Nutrition comparison of Jackfruit and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and beets:
- Both beets and jackfruit are high in potassium.
- Beet has 55% less calories than jackfruit.
- Beet has 59% less carbohydrates than jackfruit.
- Beet has 65% less sugar than jackfruit.
- Beet is a great source of dietary fiber.
- Jackfruit has more thiamin, niacin and Vitamin B6, however, beet contains more folate.
- Jackfruit is a great source of Vitamin C.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beet has 55% less calories than jackfruit - beet has 43 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is lighter in protein, heavier in carbs and similar to beets for fat. Jackfruit has a macronutrient ratio of 6:88:6 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Beets | |
|---|---|---|
| Protein | 6% | 14% |
| Carbohydrates | 88% | 83% |
| Fat | 6% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 59% less carbohydrates than jackfruit - beet has 9.6g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Beet is a great source of dietary fiber and it has 87% more dietary fiber than jackfruit - beet has 2.8g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Beet has 65% less sugar than jackfruit - beet has 6.8g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Beets and jackfruit contain similar amounts of protein - beet has 1.6g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both beets and jackfruit are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Jackfruit is a great source of Vitamin C and it has 180% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Beets and jackfruit contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Beets and jackfruit contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Beets and jackfruit contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more thiamin, niacin and Vitamin B6, however, beet contains more folate. Both jackfruit and beets contain significant amounts of riboflavin and pantothenic acid.
| Jackfruit | Beets | |
|---|---|---|
| Thiamin | 0.105 MG | 0.031 MG |
| Riboflavin | 0.055 MG | 0.04 MG |
| Niacin | 0.92 MG | 0.334 MG |
| Pantothenic acid | 0.235 MG | 0.155 MG |
| Vitamin B6 | 0.329 MG | 0.067 MG |
| Folate | 24 UG | 109 UG |
Minerals
calcium
Beets and jackfruit contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Beet has 248% more iron than jackfruit - beet has 0.8mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both beets and jackfruit are high in potassium. Jackfruit has 38% more potassium than beet - beet has 325mg of potassium per 100 grams and jackfruit has 448mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Jackfruit | Beets | |
|---|---|---|
| beta-carotene | 61 UG | 20 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 157 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than beet per 100 grams.
| Jackfruit | Beets | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.005 G |
| Total | 0.079 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, beet has more linoleic acid than jackfruit per 100 grams.
| Jackfruit | Beets | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.055 G |
| Total | 0.019 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Jackfruit g
()
|
Daily Values (%) |
Beets g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or jackfruit contain more calories in 100 grams?Beet has 60% less calories than jackfruit - beet has 43 calories in 100g and jackfruit has 95 calories.
Does beets or jackfruit have more carbohydrates?
By weight, beet has 60% fewer carbohydrates than jackfruit - beet has 9.6g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does beets or jackfruit contain more potassium?
Both beets and jackfruit are high in potassium. Jackfruit has 40% more potassium than beet - beet has 325mg of potassium in 100 grams and jackfruit has 448mg of potassium.