Jackfruit vs. Edamame
Nutrition comparison of Jackfruit and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and edamame:
- Both edamame and jackfruit are high in potassium.
- Edamame has 62% less carbohydrates than jackfruit.
- Edamame has more riboflavin and folate, however, jackfruit contains more Vitamin B6.
- Edamame has signficantly less sugar than jackfruit.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium and dietary fiber.
- Jackfruit is a great source of Vitamin C.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and jackfruit has 21% less calories than edamame - edamame has 121 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Jackfruit has a macronutrient ratio of 6:88:6 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Edamame | |
|---|---|---|
| Protein | 6% | 37% |
| Carbohydrates | 88% | 27% |
| Fat | 6% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 62% less carbohydrates than jackfruit - edamame has 8.9g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 247% more dietary fiber than jackfruit - edamame has 5.2g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Edamame has signficantly less sugar than jackfruit - edamame has 2.2g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Edamame is a great source of protein and it has 592% more protein than jackfruit - edamame has 11.9g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both edamame and jackfruit are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
trans fat
Both edamame and jackfruit are low in trans fat - edamame has 0.01g of trans fat per 100 grams and jackfruit does not contain significant amounts.
Vitamins
Vitamin C
Jackfruit is a great source of Vitamin C and it has 125% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Edamame and jackfruit contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Edamame and jackfruit contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than jackfruit - edamame has 26.7ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Edamame has more riboflavin and folate, however, jackfruit contains more Vitamin B6. Both jackfruit and edamame contain significant amounts of thiamin, niacin and pantothenic acid.
| Jackfruit | Edamame | |
|---|---|---|
| Thiamin | 0.105 MG | 0.2 MG |
| Riboflavin | 0.055 MG | 0.155 MG |
| Niacin | 0.92 MG | 0.915 MG |
| Pantothenic acid | 0.235 MG | 0.395 MG |
| Vitamin B6 | 0.329 MG | 0.1 MG |
| Folate | 24 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 163% more calcium than jackfruit - edamame has 63mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Edamame is a great source of iron and it has 887% more iron than jackfruit - edamame has 2.3mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both edamame and jackfruit are high in potassium. Edamame is very similar to edamame for potassium - edamame has 436mg 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 | Edamame | |
|---|---|---|
| beta-carotene | 61 UG | 175 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 157 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than jackfruit per 100 grams.
| Jackfruit | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.079 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than jackfruit per 100 grams.
| Jackfruit | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.015 G | 1.792 G |
| Total | 0.015 G | 1.794 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 (%) |
Edamame 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 edamame or jackfruit contain more calories in 100 grams?Edamame is high in calories and jackfruit has 20% less calories than edamame - edamame has 121 calories in 100g and jackfruit has 95 calories.
Is edamame or jackfruit better for protein?
Edamame is a great source of protein and it has 590% more protein than jackfruit - edamame has 11.9g of protein per 100 grams and jackfruit has 1.7g of protein.
Does edamame or jackfruit have more carbohydrates?
By weight, edamame has 60% fewer carbohydrates than jackfruit - edamame has 8.9g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does edamame or jackfruit contain more calcium?
Edamame is a rich source of calcium and it has 160% more calcium than jackfruit - edamame has 63mg of calcium in 100 grams and jackfruit has 24mg of calcium.
Does edamame or jackfruit contain more potassium?
Both edamame and jackfruit are high in potassium. Edamame is very similar to edamame for potassium - edamame has 436mg of potassium in 100 grams and jackfruit has 448mg of potassium.