Jackfruit vs. Green Bean
Nutrition comparison of Jackfruit and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and green bean:
- Both green bean and jackfruit are high in Vitamin C and potassium.
- Green bean has 67% less calories than jackfruit.
- Green bean has 70% less carbohydrates than jackfruit.
- Green bean has signficantly less sugar than jackfruit.
- Green bean is a great source of dietary fiber.
- Jackfruit has more Vitamin B6.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean has 67% less calories than jackfruit - green bean has 31 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is lighter in protein, heavier in carbs and similar to green bean for fat. Jackfruit has a macronutrient ratio of 6:88:6 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Green Bean | |
|---|---|---|
| Protein | 6% | 20% |
| Carbohydrates | 88% | 76% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 70% less carbohydrates than jackfruit - green bean has 7g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Green bean is a great source of dietary fiber and it has 80% more dietary fiber than jackfruit - green bean has 2.7g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Green bean has signficantly less sugar than jackfruit - green bean has 3.3g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Green bean and jackfruit contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both green bean and jackfruit are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both green bean and jackfruit are high in Vitamin C. Green bean is very similar to green bean for Vitamin C - green bean has 12.2mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Green bean has 600% more Vitamin A than jackfruit - green bean has 35ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Green bean and jackfruit contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Green bean has more Vitamin K than jackfruit - green bean has 43ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more Vitamin B6. Both jackfruit and green bean contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Jackfruit | Green Bean | |
|---|---|---|
| Thiamin | 0.105 MG | 0.082 MG |
| Riboflavin | 0.055 MG | 0.104 MG |
| Niacin | 0.92 MG | 0.734 MG |
| Pantothenic acid | 0.235 MG | 0.225 MG |
| Vitamin B6 | 0.329 MG | 0.141 MG |
| Folate | 24 UG | 33 UG |
Minerals
calcium
Green bean has 54% more calcium than jackfruit - green bean has 37mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Green bean has 348% more iron than jackfruit - green bean has 1mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both green bean and jackfruit are high in potassium. Jackfruit has 112% more potassium than green bean - green bean has 211mg 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 | Green Bean | |
|---|---|---|
| beta-carotene | 61 UG | 379 UG |
| alpha-carotene | 6 UG | 69 UG |
| lutein + zeaxanthin | 157 UG | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both jackfruit and green bean contain significant amounts of alpha linoleic acid (ALA).
| Jackfruit | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.069 G |
| Total | 0.079 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both jackfruit and green bean contain small amounts of linoleic acid.
| Jackfruit | Green Bean | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.044 G |
| Total | 0.019 G | 0.044 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.
Note: The specific food items compared are: Jackfruit (Jackfruit, raw) and Green Bean (Beans, snap, green, raw) .
Jackfruit g
()
|
Daily Values (%) |
Green Bean 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 green bean or jackfruit contain more calories in 100 grams?Green bean has 70% less calories than jackfruit - green bean has 31 calories in 100g and jackfruit has 95 calories.
Does green bean or jackfruit have more carbohydrates?
By weight, green bean has 70% fewer carbohydrates than jackfruit - green bean has 7g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does green bean or jackfruit contain more potassium?
Both green bean and jackfruit are high in potassium. Jackfruit has 110% more potassium than green bean - green bean has 211mg of potassium in 100 grams and jackfruit has 448mg of potassium.