Jackfruit vs. Coconut
Nutrition comparison of Jackfruit and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and coconut:
- Both coconut and jackfruit are high in potassium.
- Coconut has 67% less sugar than jackfruit.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber.
- Jackfruit has more riboflavin and Vitamin B6.
- Jackfruit is a great source of Vitamin C.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and jackfruit has 73% less calories than coconut - coconut has 354 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is much heavier in carbs, much lighter in fat and similar to coconut for protein. Jackfruit has a macronutrient ratio of 6:88:6 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Coconut | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 88% | 16% |
| Fat | 6% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 34% less carbohydrates than jackfruit - coconut has 15.2g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 500% more dietary fiber than jackfruit - coconut has 9g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Coconut has 67% less sugar than jackfruit - coconut has 6.2g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Coconut has 94% more protein than jackfruit - coconut has 3.3g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Coconut is high in saturated fat and jackfruit has 99% less saturated fat than coconut - coconut has 29.7g 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 315% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Jackfruit and coconut contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and jackfruit contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Coconut and jackfruit contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more riboflavin and Vitamin B6. Both jackfruit and coconut contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Jackfruit | Coconut | |
|---|---|---|
| Thiamin | 0.105 MG | 0.066 MG |
| Riboflavin | 0.055 MG | 0.02 MG |
| Niacin | 0.92 MG | 0.54 MG |
| Pantothenic acid | 0.235 MG | 0.3 MG |
| Vitamin B6 | 0.329 MG | 0.054 MG |
| Folate | 24 UG | 26 UG |
Minerals
calcium
Jackfruit has 71% more calcium than coconut - coconut has 14mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Coconut is a great source of iron and it has 957% more iron than jackfruit - coconut has 2.4mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both coconut and jackfruit are high in potassium. Jackfruit has 26% more potassium than coconut - coconut has 356mg of potassium per 100 grams and jackfruit has 448mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than jackfruit per 100 grams.
| Jackfruit | Coconut | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.366 G |
| Total | 0.019 G | 0.366 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 (%) |
Coconut 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 coconut or jackfruit contain more calories in 100 grams?Coconut is high in calories and jackfruit has 70% less calories than coconut - coconut has 354 calories in 100g and jackfruit has 95 calories.
Does coconut or jackfruit have more carbohydrates?
By weight, coconut has 30% fewer carbohydrates than jackfruit - coconut has 15.2g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does coconut or jackfruit contain more potassium?
Both coconut and jackfruit are high in potassium. Jackfruit has 30% more potassium than coconut - coconut has 356mg of potassium in 100 grams and jackfruit has 448mg of potassium.