Dates vs. Jackfruit
Nutrition comparison of Dates and Jackfruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
jackfruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and jackfruit:
- Both dates and jackfruit are high in potassium.
- Date has more pantothenic acid.
- Date is an excellent source of calcium and dietary fiber.
- Jackfruit is a great source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Jackfruit (Jackfruit, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and jackfruit has 66% less calories than date - date has 277 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to jackfruit per calorie. Dates has a macronutrient ratio of 2:98:0 and for jackfruit, 6:88:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Jackfruit | |
|---|---|---|
| Protein | 2% | 6% |
| Carbohydrates | 98% | 88% |
| Fat | ~ | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and jackfruit has 69% less carbohydrates than date - date has 75g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 347% more dietary fiber than jackfruit - date has 6.7g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Date is high in sugar and jackfruit has 71% less sugar than date - date has 66.5g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Dates and jackfruit contain similar amounts of protein - date has 1.8g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both jackfruit and dates are low in saturated fat - jackfruit has 0.2g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Jackfruit is a great source of Vitamin C and it has more Vitamin C than date - jackfruit has 13.7mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and jackfruit contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Jackfruit and dates contain similar amounts of Vitamin E - jackfruit has 0.34mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and jackfruit contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Date has more pantothenic acid. Both dates and jackfruit contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Dates | Jackfruit | |
|---|---|---|
| Thiamin | 0.05 MG | 0.105 MG |
| Riboflavin | 0.06 MG | 0.055 MG |
| Niacin | 1.61 MG | 0.92 MG |
| Pantothenic acid | 0.805 MG | 0.235 MG |
| Vitamin B6 | 0.249 MG | 0.329 MG |
| Folate | 15 UG | 24 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 167% more calcium than jackfruit - date has 64mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Date has 291% more iron than jackfruit - date has 0.9mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both dates and jackfruit are high in potassium. Date has 55% more potassium than jackfruit - date has 696mg 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 dates and jackfruit contain significant amounts of beta-carotene.
| Dates | Jackfruit | |
|---|---|---|
| beta-carotene | 89 UG | 61 UG |
| lutein + zeaxanthin | 23 UG | 157 UG |
| alpha-carotene | ~ | 6 UG |
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.
Dates 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 dates or jackfruit contain more calories in 100 grams?Date is high in calories and jackfruit has 70% less calories than date - date has 277 calories in 100g and jackfruit has 95 calories.
Does dates or jackfruit have more carbohydrates?
By weight, date is high in carbohydrates and jackfruit has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does dates or jackfruit contain more calcium?
Date is a rich source of calcium and it has 170% more calcium than jackfruit - date has 64mg of calcium in 100 grams and jackfruit has 24mg of calcium.
Does dates or jackfruit contain more potassium?
Both dates and jackfruit are high in potassium. Date has 60% more potassium than jackfruit - date has 696mg of potassium in 100 grams and jackfruit has 448mg of potassium.