Jackfruit vs. Garlic
Nutrition comparison of Jackfruit and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and garlic:
- Both garlic and jackfruit are high in Vitamin C and potassium.
- Garlic has more pantothenic acid and Vitamin B6, however, jackfruit contains more folate.
- Garlic has signficantly less sugar than jackfruit.
- Garlic has signficantly more iron than jackfruit.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of calcium.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and jackfruit has 36% less calories than garlic - garlic has 149 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is lighter in protein, heavier in carbs and similar to garlic for fat. Jackfruit has a macronutrient ratio of 6:88:6 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Garlic | |
|---|---|---|
| Protein | 6% | 16% |
| Carbohydrates | 88% | 82% |
| Fat | 6% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and jackfruit has 30% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has 40% more dietary fiber than jackfruit - garlic has 2.1g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Garlic has signficantly less sugar than jackfruit - garlic has 1g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Garlic has 270% more protein than jackfruit - garlic has 6.4g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both garlic and jackfruit are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both garlic and jackfruit are high in Vitamin C. Garlic has 128% more Vitamin C than jackfruit - garlic has 31.2mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Jackfruit and garlic contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and jackfruit contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Garlic and jackfruit contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Garlic has more pantothenic acid and Vitamin B6, however, jackfruit contains more folate. Both jackfruit and garlic contain significant amounts of thiamin, riboflavin and niacin.
| Jackfruit | Garlic | |
|---|---|---|
| Thiamin | 0.105 MG | 0.2 MG |
| Riboflavin | 0.055 MG | 0.11 MG |
| Niacin | 0.92 MG | 0.7 MG |
| Pantothenic acid | 0.235 MG | 0.596 MG |
| Vitamin B6 | 0.329 MG | 1.235 MG |
| Folate | 24 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 654% more calcium than jackfruit - garlic has 181mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Garlic has signficantly more iron than jackfruit - garlic has 1.7mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both garlic and jackfruit are high in potassium. Jackfruit has 12% more potassium than garlic - garlic has 401mg 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 | Garlic | |
|---|---|---|
| beta-carotene | 61 UG | 5 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 157 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Jackfruit | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.02 G |
| Total | 0.079 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than jackfruit per 100 grams.
| Jackfruit | Garlic | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.229 G |
| Total | 0.019 G | 0.229 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 (%) |
Garlic 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 garlic or jackfruit contain more calories in 100 grams?Garlic is high in calories and jackfruit has 40% less calories than garlic - garlic has 149 calories in 100g and jackfruit has 95 calories.
Does garlic or jackfruit have more carbohydrates?
By weight, garlic is high in carbohydrates and jackfruit has 30% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does garlic or jackfruit contain more calcium?
Garlic is a rich source of calcium and it has 650% more calcium than jackfruit - garlic has 181mg of calcium in 100 grams and jackfruit has 24mg of calcium.
Does garlic or jackfruit contain more potassium?
Both garlic and jackfruit are high in potassium. Jackfruit has 10% more potassium than garlic - garlic has 401mg of potassium in 100 grams and jackfruit has 448mg of potassium.