Jackfruit vs. Broccoli
Nutrition comparison of Jackfruit and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and broccoli:
- Both broccoli and jackfruit are high in Vitamin C and potassium.
- Broccoli has 64% less calories than jackfruit.
- Broccoli has 71% less carbohydrates than jackfruit.
- Broccoli has more riboflavin, pantothenic acid and folate.
- Broccoli has signficantly less sugar than jackfruit.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 64% less calories than jackfruit - broccoli has 34 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is much lighter in protein, much heavier in carbs and similar to broccoli for fat. Jackfruit has a macronutrient ratio of 6:88:6 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Broccoli | |
|---|---|---|
| Protein | 6% | 28% |
| Carbohydrates | 88% | 65% |
| Fat | 6% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 71% less carbohydrates than jackfruit - broccoli has 6.6g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 73% more dietary fiber than jackfruit - broccoli has 2.6g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Broccoli has signficantly less sugar than jackfruit - broccoli has 1.7g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Broccoli and jackfruit contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both broccoli and jackfruit are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both broccoli and jackfruit are high in Vitamin C. Broccoli has 551% more Vitamin C than jackfruit - broccoli has 89.2mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Broccoli has 520% more Vitamin A than jackfruit - broccoli has 31ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Broccoli and jackfruit contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than jackfruit - broccoli has 101.6ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Broccoli has more riboflavin, pantothenic acid and folate. Both jackfruit and broccoli contain significant amounts of thiamin, niacin and Vitamin B6.
| Jackfruit | Broccoli | |
|---|---|---|
| Thiamin | 0.105 MG | 0.071 MG |
| Riboflavin | 0.055 MG | 0.117 MG |
| Niacin | 0.92 MG | 0.639 MG |
| Pantothenic acid | 0.235 MG | 0.573 MG |
| Vitamin B6 | 0.329 MG | 0.175 MG |
| Folate | 24 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 96% more calcium than jackfruit - broccoli has 47mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Broccoli has 217% more iron than jackfruit - broccoli has 0.73mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both broccoli and jackfruit are high in potassium. Jackfruit has 42% more potassium than broccoli - broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 61 UG | 361 UG |
| alpha-carotene | 6 UG | 25 UG |
| lutein + zeaxanthin | 157 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Jackfruit | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.0215 G |
| Total | 0.079 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both jackfruit and broccoli contain small amounts of linoleic acid.
| Jackfruit | Broccoli | |
|---|---|---|
| other omega 6 | 0.004 G | 0.006 G |
| linoleic acid | 0.015 G | 0.049 G |
| Total | 0.019 G | 0.055 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 (%) |
Broccoli 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 broccoli or jackfruit contain more calories in 100 grams?Broccoli has 60% less calories than jackfruit - broccoli has 34 calories in 100g and jackfruit has 95 calories.
Does broccoli or jackfruit have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than jackfruit - broccoli has 6.6g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does broccoli or jackfruit contain more potassium?
Both broccoli and jackfruit are high in potassium. Jackfruit has 40% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and jackfruit has 448mg of potassium.