Fries vs. Jackfruit
Nutrition comparison of Fries and Jackfruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
jackfruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and jackfruit:
- Both fries and jackfruit are high in potassium.
- Fry has more niacin and pantothenic acid.
- Fry has signficantly less sugar than jackfruit.
- Fry is an excellent source of dietary fiber.
- Jackfruit has 10.9 times less saturated fat than fry.
- Jackfruit is a great source of Vitamin C.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Jackfruit (Jackfruit, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fry is high in calories and jackfruit has 70% less calories than fry - fry has 312 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, fries is much lighter in carbs, much heavier in fat and similar to jackfruit for protein. Fries has a macronutrient ratio of 4:53:43 and for jackfruit, 6:88:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Jackfruit | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 53% | 88% |
| Fat | 43% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and jackfruit has 44% less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Fry is an excellent source of dietary fiber and it has 153% more dietary fiber than jackfruit - fry has 3.8g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Fry has signficantly less sugar than jackfruit - fry has 0.3g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Fry has 99% more protein than jackfruit - fry has 3.4g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Jackfruit has 10.9 times less saturated fat than fry - fry has 2.3g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
trans fat
Both fries and jackfruit are low in trans fat - fry has 0.06g of trans fat per 100 grams and jackfruit does not contain significant amounts.
Vitamins
Vitamin C
Jackfruit is a great source of Vitamin C and it has 191% more Vitamin C than fry - fry has 4.7mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Jackfruit and fries contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Fries and jackfruit contain similar amounts of Vitamin E - fry has 1.7mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Fry has more Vitamin K than jackfruit - fry has 11.2ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Fry has more niacin and pantothenic acid. Both fries and jackfruit contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Fries | Jackfruit | |
|---|---|---|
| Thiamin | 0.17 MG | 0.105 MG |
| Riboflavin | 0.039 MG | 0.055 MG |
| Niacin | 3.004 MG | 0.92 MG |
| Pantothenic acid | 0.58 MG | 0.235 MG |
| Vitamin B6 | 0.372 MG | 0.329 MG |
| Folate | 30 UG | 24 UG |
Minerals
calcium
Fries and jackfruit contain similar amounts of calcium - fry has 18mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Fry has 252% more iron than jackfruit - fry has 0.81mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both fries and jackfruit are high in potassium. Fry has 29% more potassium than jackfruit - fry has 579mg 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,
| Fries | Jackfruit | |
|---|---|---|
| lutein + zeaxanthin | 27 UG | 157 UG |
| beta-carotene | ~ | 61 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than jackfruit per 100 grams.
| Fries | Jackfruit | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.079 G |
| Total | 0.436 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than jackfruit per 100 grams.
| Fries | Jackfruit | |
|---|---|---|
| other omega 6 | 0.07 G | 0.004 G |
| linoleic acid | 4.948 G | 0.015 G |
| Total | 5.018 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.
Fries 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 fries or jackfruit contain more calories in 100 grams?Fry is high in calories and jackfruit has 70% less calories than fry - fry has 312 calories in 100g and jackfruit has 95 calories.
Does fries or jackfruit have more carbohydrates?
By weight, fry is high in carbohydrates and jackfruit has 40% fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does fries or jackfruit contain more potassium?
Both fries and jackfruit are high in potassium. Fry has 30% more potassium than jackfruit - fry has 579mg of potassium in 100 grams and jackfruit has 448mg of potassium.