Jackfruit vs. Pineapple
Nutrition comparison of Jackfruit and Pineapple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and pineapple:
- Both pineapple and jackfruit are high in Vitamin C.
- Jackfruit has more Vitamin B6.
- Jackfruit is an excellent source of potassium.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pineapple has 47% less calories than jackfruit - pineapple has 50 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is lighter in carbs, heavier in fat and similar to pineapple for protein. Jackfruit has a macronutrient ratio of 6:88:6 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Pineapple | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 88% | 94% |
| Fat | 6% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple has 44% less carbohydrates than jackfruit - pineapple has 13.1g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Pineapple and jackfruit contain similar amounts of dietary fiber - pineapple has 1.4g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Pineapple has 48% less sugar than jackfruit - pineapple has 9.9g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Pineapple and jackfruit contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both pineapple and jackfruit are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both pineapple and jackfruit are high in Vitamin C. Pineapple has 249% more Vitamin C than jackfruit - pineapple has 47.8mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Pineapple and jackfruit contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Pineapple and jackfruit contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Pineapple and jackfruit contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more Vitamin B6. Both jackfruit and pineapple contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Jackfruit | Pineapple | |
|---|---|---|
| Thiamin | 0.105 MG | 0.079 MG |
| Riboflavin | 0.055 MG | 0.032 MG |
| Niacin | 0.92 MG | 0.5 MG |
| Pantothenic acid | 0.235 MG | 0.213 MG |
| Vitamin B6 | 0.329 MG | 0.112 MG |
| Folate | 24 UG | 18 UG |
Minerals
calcium
Jackfruit has 85% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Pineapple and jackfruit contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Jackfruit is an excellent source of potassium and it has 311% more potassium than pineapple - pineapple has 109mg 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 jackfruit and pineapple contain significant amounts of beta-carotene.
| Jackfruit | Pineapple | |
|---|---|---|
| beta-carotene | 61 UG | 35 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 pineapple per 100 grams.
| Jackfruit | Pineapple | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.017 G |
| Total | 0.079 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, both jackfruit and pineapple contain small amounts of linoleic acid.
| Jackfruit | Pineapple | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.023 G |
| Total | 0.019 G | 0.023 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 (%) |
Pineapple 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 pineapple or jackfruit contain more calories in 100 grams?Pineapple has 50% less calories than jackfruit - pineapple has 50 calories in 100g and jackfruit has 95 calories.
Does pineapple or jackfruit have more carbohydrates?
By weight, pineapple has 40% fewer carbohydrates than jackfruit - pineapple has 13.1g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does pineapple or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 310% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and jackfruit has 448mg of potassium.