Banana vs. Jackfruit
Nutrition comparison of Banana and Jackfruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
jackfruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and jackfruit:
- Both banana and jackfruit are high in potassium.
- Banana is a great source of dietary fiber.
- Jackfruit has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than jackfruit.
- Jackfruit has more thiamin.
- Jackfruit is a great source of Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Jackfruit (Jackfruit, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Banana and jackfruit contain similar amounts of calories - banana has 89 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, banana is heavier in carbs and similar to jackfruit for protein and fat. Banana has a macronutrient ratio of 4:93:3 and for jackfruit, 6:88:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Jackfruit | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 93% | 88% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Banana and jackfruit contain similar amounts of carbs - banana has 22.8g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 73% more dietary fiber than jackfruit - banana has 2.6g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Banana has 36% less sugar than jackfruit - banana has 12.2g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Banana and jackfruit contain similar amounts of protein - banana has 1.1g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both banana and jackfruit are low in saturated fat - banana has 0.11g 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 57% more Vitamin C than banana - banana has 8.7mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Banana and jackfruit contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Banana and jackfruit contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Banana and jackfruit contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more thiamin. Both banana and jackfruit contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Banana | Jackfruit | |
|---|---|---|
| Thiamin | 0.031 MG | 0.105 MG |
| Riboflavin | 0.073 MG | 0.055 MG |
| Niacin | 0.665 MG | 0.92 MG |
| Pantothenic acid | 0.334 MG | 0.235 MG |
| Vitamin B6 | 0.367 MG | 0.329 MG |
| Folate | 20 UG | 24 UG |
Minerals
calcium
Jackfruit has 380% more calcium than banana - banana has 5mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Banana and jackfruit contain similar amounts of iron - banana has 0.26mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both banana and jackfruit are high in potassium. Jackfruit has 25% more potassium than banana - banana has 358mg 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 has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than jackfruit per 100 grams.
| Banana | Jackfruit | |
|---|---|---|
| beta-carotene | 26 UG | 61 UG |
| alpha-carotene | 25 UG | 6 UG |
| lutein + zeaxanthin | 22 UG | 157 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Jackfruit | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.079 G |
| Total | 0.027 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, both banana and jackfruit contain small amounts of linoleic acid.
| Banana | Jackfruit | |
|---|---|---|
| linoleic acid | 0.046 G | 0.015 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.046 G | 0.019 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.
Banana g
()
|
Daily Values (%) |
Jackfruit 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 banana or jackfruit contain more calories in 100 grams?Banana and jackfruit contain similar amounts of calories - banana has 89 calories in 100g and jackfruit has 95 calories.
Does banana or jackfruit have more carbohydrates?
By weight, banana and jackfruit contain similar amounts of carbs - banana has 22.8g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does banana or jackfruit contain more potassium?
Both banana and jackfruit are high in potassium. Jackfruit has 30% more potassium than banana - banana has 358mg of potassium in 100 grams and jackfruit has 448mg of potassium.