Jackfruit vs. Heart of Palm
Nutrition comparison of Jackfruit and Cooked Heart Of Palm
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
cooked
heart of palm
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and heart of palm:
- Both jackfruit and heart of palm are high in potassium.
- Heart of palm has signficantly more iron than jackfruit.
- Jackfruit has more thiamin and pantothenic acid, however, heart of palm contains more riboflavin and Vitamin B6.
- Jackfruit is a great source of Vitamin C.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jackfruit and heart of palm contain similar amounts of calories - jackfruit has 95 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, jackfruit is heavier in fat and similar to heart of palm for protein and carbs. Jackfruit has a macronutrient ratio of 6:88:6 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Heart of Palm | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 88% | 89% |
| Fat | 6% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Jackfruit and heart of palm contain similar amounts of carbs - jackfruit has 23.3g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Jackfruit and heart of palm contain similar amounts of dietary fiber - jackfruit has 1.5g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Jackfruit and heart of palm contain similar amounts of sugar - jackfruit has 19.1g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Jackfruit and heart of palm contain similar amounts of protein - jackfruit has 1.7g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both jackfruit and heart of palm are low in saturated fat - jackfruit has 0.2g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Jackfruit is a great source of Vitamin C and it has 101% more Vitamin C than heart of palm - jackfruit has 13.7mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Jackfruit and heart of palm contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Jackfruit and heart of palm contain similar amounts of Vitamin E - jackfruit has 0.34mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
The B Vitamins
Jackfruit has more thiamin and pantothenic acid, however, heart of palm contains more riboflavin and Vitamin B6. Both jackfruit and heart of palm contain significant amounts of niacin and folate.
| Jackfruit | Heart of Palm | |
|---|---|---|
| Thiamin | 0.105 MG | 0.045 MG |
| Riboflavin | 0.055 MG | 0.17 MG |
| Niacin | 0.92 MG | 0.85 MG |
| Pantothenic acid | 0.235 MG | ~ |
| Vitamin B6 | 0.329 MG | 0.725 MG |
| Folate | 24 UG | 20 UG |
Minerals
calcium
Jackfruit and heart of palm contain similar amounts of calcium - jackfruit has 24mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has signficantly more iron than jackfruit - jackfruit has 0.23mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both jackfruit and heart of palm are high in potassium. Heart of palm has 301% more potassium than jackfruit - jackfruit has 448mg of potassium per 100 grams and heart of palm has 1795mg 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 jackfruit and heart of palm contain significant amounts of beta-carotene.
| Jackfruit | Heart of Palm | |
|---|---|---|
| beta-carotene | 61 UG | 39 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 157 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Jackfruit | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.013 G |
| Total | 0.079 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, heart of palm has more linoleic acid than jackfruit per 100 grams.
| Jackfruit | Heart of Palm | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.076 G |
| Total | 0.019 G | 0.076 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.
Note: The specific food items compared are: Jackfruit (Jackfruit, raw) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Jackfruit g
()
|
Daily Values (%) |
Cooked Heart of Palm 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 jackfruit or heart of palm contain more calories in 100 grams?Jackfruit and heart of palm contain similar amounts of calories - jackfruit has 95 calories in 100g and heart of palm has 114 calories.
Does jackfruit or heart of palm have more carbohydrates?
By weight, jackfruit and heart of palm contain similar amounts of carbs - jackfruit has 23.3g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does jackfruit or heart of palm contain more potassium?
Both jackfruit and heart of palm are high in potassium. Heart of palm has 300% more potassium than jackfruit - jackfruit has 448mg of potassium in 100 grams and heart of palm has 1795mg of potassium.