Jackfruit vs. Chickpeas
Nutrition comparison of Jackfruit and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and chickpeas:
- Both chickpeas and jackfruit are high in potassium.
- Chickpea has signficantly less sugar than jackfruit.
- Chickpea is a great source of calcium, iron and protein.
- Chickpea is an excellent source of dietary fiber.
- Jackfruit has more Vitamin B6, however, chickpea contains more folate.
- Jackfruit is a great source of Vitamin C.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and jackfruit has 42% less calories than chickpea - chickpea has 164 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. Jackfruit has a macronutrient ratio of 6:88:6 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Chickpeas | |
|---|---|---|
| Protein | 6% | 21% |
| Carbohydrates | 88% | 65% |
| Fat | 6% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Chickpeas and jackfruit contain similar amounts of carbs - chickpea has 27.4g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has 407% more dietary fiber than jackfruit - chickpea has 7.6g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Chickpea has signficantly less sugar than jackfruit - chickpea has 4.8g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 415% more protein than jackfruit - chickpea has 8.9g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both chickpeas and jackfruit are low in saturated fat - chickpea has 0.27g 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 954% more Vitamin C than chickpea - chickpea has 1.3mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Chickpeas and jackfruit contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Chickpeas and jackfruit contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Chickpeas and jackfruit contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more Vitamin B6, however, chickpea contains more folate. Both jackfruit and chickpeas contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Jackfruit | Chickpeas | |
|---|---|---|
| Thiamin | 0.105 MG | 0.116 MG |
| Riboflavin | 0.055 MG | 0.063 MG |
| Niacin | 0.92 MG | 0.526 MG |
| Pantothenic acid | 0.235 MG | 0.286 MG |
| Vitamin B6 | 0.329 MG | 0.139 MG |
| Folate | 24 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 104% more calcium than jackfruit - chickpea has 49mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Chickpea is a great source of iron and it has 11 times more iron than jackfruit - chickpea has 2.9mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both chickpeas and jackfruit are high in potassium. Jackfruit has 54% more potassium than chickpea - chickpea has 291mg 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 | Chickpeas | |
|---|---|---|
| beta-carotene | 61 UG | 16 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 157 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both jackfruit and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Jackfruit | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.043 G |
| Total | 0.079 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than jackfruit per 100 grams.
| Jackfruit | Chickpeas | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 1.113 G |
| Total | 0.019 G | 1.113 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 (%) |
Cooked Chickpeas 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 chickpeas or jackfruit contain more calories in 100 grams?Chickpea is high in calories and jackfruit has 40% less calories than chickpea - chickpea has 164 calories in 100g and jackfruit has 95 calories.
Does chickpeas or jackfruit have more carbohydrates?
By weight, chickpeas and jackfruit contain similar amounts of carbs - chickpea has 27.4g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does chickpeas or jackfruit contain more potassium?
Both chickpeas and jackfruit are high in potassium. Jackfruit has 50% more potassium than chickpea - chickpea has 291mg of potassium in 100 grams and jackfruit has 448mg of potassium.