Jackfruit vs. Iceberg Lettuce
Nutrition comparison of Jackfruit and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and iceberg lettuce:
- Iceberg lettuce has 6.8 times less carbohydrates than jackfruit.
- Iceberg lettuce has signficantly less calories than jackfruit.
- Iceberg lettuce has signficantly less sugar than jackfruit.
- Jackfruit has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Jackfruit is a great source of Vitamin C.
- Jackfruit is an excellent source of potassium.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has signficantly less calories than jackfruit - iceberg lettuce has 14 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is lighter in protein, heavier in carbs and similar to iceberg lettuce for fat. Jackfruit has a macronutrient ratio of 7:88:5 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Iceberg Lettuce | |
|---|---|---|
| Protein | 7% | 22% |
| Carbohydrates | 88% | 73% |
| Fat | 5% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 6.8 times less carbohydrates than jackfruit - iceberg lettuce has 3g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Iceberg lettuce and jackfruit contain similar amounts of dietary fiber - iceberg lettuce has 1.2g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Iceberg lettuce has signficantly less sugar than jackfruit - iceberg lettuce has 2g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Iceberg lettuce and jackfruit contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both iceberg lettuce and jackfruit are low in saturated fat - iceberg lettuce has 0.02g 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 389% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Iceberg lettuce has 400% more Vitamin A than jackfruit - iceberg lettuce has 25ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Iceberg lettuce and jackfruit contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Iceberg lettuce has more Vitamin K than jackfruit - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both jackfruit and iceberg lettuce contain significant amounts of folate.
| Jackfruit | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.105 MG | 0.041 MG |
| Riboflavin | 0.055 MG | 0.025 MG |
| Niacin | 0.92 MG | 0.123 MG |
| Pantothenic acid | 0.235 MG | 0.091 MG |
| Vitamin B6 | 0.329 MG | 0.042 MG |
| Folate | 24 UG | 29 UG |
Minerals
calcium
Iceberg lettuce and jackfruit contain similar amounts of calcium - iceberg lettuce has 18mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Iceberg lettuce and jackfruit contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Jackfruit is an excellent source of potassium and it has 218% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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, both jackfruit and iceberg lettuce contain significant amounts of lutein + zeaxanthin.
| Jackfruit | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 61 UG | 299 UG |
| alpha-carotene | 6 UG | 4 UG |
| lutein + zeaxanthin | 157 UG | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both jackfruit and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Jackfruit | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.052 G |
| Total | 0.079 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both jackfruit and iceberg lettuce contain small amounts of linoleic acid.
| Jackfruit | Iceberg Lettuce | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.021 G |
| Total | 0.019 G | 0.021 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Jackfruit or Iceberg Lettuce .
Note: The specific food items compared are: Jackfruit (Jackfruit, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Jackfruit g
()
|
Daily Values (%) |
Iceberg Lettuce 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 iceberg lettuce or jackfruit contain more calories in 100 grams?Iceberg lettuce has signficantly less calories than jackfruit - iceberg lettuce has 14 calories in 100g and jackfruit has 95 calories.
Does iceberg lettuce or jackfruit have more carbohydrates?
By weight, iceberg lettuce has 6.8 times fewer carbohydrates than jackfruit - iceberg lettuce has 3g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does iceberg lettuce or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 220% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and jackfruit has 448mg of potassium.