Jackfruit vs. Mango
Nutrition comparison of Jackfruit and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and mango:
- Both mango and jackfruit are high in Vitamin C.
- Jackfruit has more thiamin and Vitamin B6.
- Jackfruit is an excellent source of potassium.
- Mango has more beta-carotene than jackfruit, however, jackfruit contains more lutein + zeaxanthin than mango.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango has 37% less calories than jackfruit - mango has 60 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is similar to mango for protein, carbs and fat. Jackfruit has a macronutrient ratio of 6:88:6 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Mango | |
|---|---|---|
| Protein | 6% | 5% |
| Carbohydrates | 88% | 90% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango has 36% less carbohydrates than jackfruit - mango has 15g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Mango and jackfruit contain similar amounts of dietary fiber - mango has 1.6g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Mango has 28% less sugar than jackfruit - mango has 13.7g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Mango and jackfruit contain similar amounts of protein - mango has 0.82g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both mango and jackfruit are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both mango and jackfruit are high in Vitamin C. Mango has 166% more Vitamin C than jackfruit - mango has 36.4mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Mango has 980% more Vitamin A than jackfruit - mango has 54ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Mango and jackfruit contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Mango and jackfruit contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more thiamin and Vitamin B6. Both jackfruit and mango contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Jackfruit | Mango | |
|---|---|---|
| Thiamin | 0.105 MG | 0.028 MG |
| Riboflavin | 0.055 MG | 0.038 MG |
| Niacin | 0.92 MG | 0.669 MG |
| Pantothenic acid | 0.235 MG | 0.197 MG |
| Vitamin B6 | 0.329 MG | 0.119 MG |
| Folate | 24 UG | 43 UG |
Minerals
calcium
Jackfruit has 118% more calcium than mango - mango has 11mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Mango and jackfruit contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Jackfruit is an excellent source of potassium and it has 167% more potassium than mango - mango has 168mg 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, mango has more beta-carotene than jackfruit per 100 grams, however, jackfruit contains more lutein + zeaxanthin than mango per 100 grams. Both jackfruit and mango contain small amounts of alpha-carotene.
| Jackfruit | Mango | |
|---|---|---|
| beta-carotene | 61 UG | 640 UG |
| alpha-carotene | 6 UG | 9 UG |
| lutein + zeaxanthin | 157 UG | 23 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both jackfruit and mango contain significant amounts of alpha linoleic acid (ALA).
| Jackfruit | Mango | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.051 G |
| Total | 0.079 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, both jackfruit and mango contain small amounts of linoleic acid.
| Jackfruit | Mango | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.019 G |
| Total | 0.019 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.
Jackfruit g
()
|
Daily Values (%) |
Mango 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 mango or jackfruit contain more calories in 100 grams?Mango has 40% less calories than jackfruit - mango has 60 calories in 100g and jackfruit has 95 calories.
Does mango or jackfruit have more carbohydrates?
By weight, mango has 40% fewer carbohydrates than jackfruit - mango has 15g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does mango or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 170% more potassium than mango - mango has 168mg of potassium in 100 grams and jackfruit has 448mg of potassium.