Jackfruit vs. Pomegranate Juice
Nutrition comparison of Jackfruit and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and pomegranate juice:
- Both pomegranate juice and jackfruit are high in potassium.
- Jackfruit has more thiamin, riboflavin, niacin and Vitamin B6.
- Jackfruit is a great source of Vitamin C.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice has 43% less calories than jackfruit - pomegranate juice has 54 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is heavier in protein, lighter in carbs and similar to pomegranate juice for fat. Jackfruit has a macronutrient ratio of 6:88:6 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Pomegranate Juice | |
|---|---|---|
| Protein | 6% | 1% |
| Carbohydrates | 88% | 94% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice has 44% less carbohydrates than jackfruit - pomegranate juice has 13.1g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Jackfruit has 14 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Pomegranate juice has 34% less sugar than jackfruit - pomegranate juice has 12.7g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Pomegranate juice and jackfruit contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both pomegranate juice and jackfruit are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Jackfruit is a great source of Vitamin C and it has 136 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Jackfruit and pomegranate juice contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and jackfruit contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Pomegranate juice has more Vitamin K than jackfruit - pomegranate juice has 10.4ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more thiamin, riboflavin, niacin and Vitamin B6. Both jackfruit and pomegranate juice contain significant amounts of pantothenic acid and folate.
| Jackfruit | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.105 MG | 0.015 MG |
| Riboflavin | 0.055 MG | 0.015 MG |
| Niacin | 0.92 MG | 0.233 MG |
| Pantothenic acid | 0.235 MG | 0.285 MG |
| Vitamin B6 | 0.329 MG | 0.04 MG |
| Folate | 24 UG | 24 UG |
Minerals
calcium
Jackfruit has 118% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Pomegranate juice and jackfruit contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both pomegranate juice and jackfruit are high in potassium. Jackfruit has 109% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and jackfruit has 448mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both jackfruit and pomegranate juice contain small amounts of linoleic acid.
| Jackfruit | Pomegranate Juice | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.05 G |
| Total | 0.019 G | 0.05 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 Pomegranate Juice (Pomegranate juice, bottled) .
Jackfruit g
()
|
Daily Values (%) |
Pomegranate Juice 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 pomegranate juice or jackfruit contain more calories in 100 grams?Pomegranate juice has 40% less calories than jackfruit - pomegranate juice has 54 calories in 100g and jackfruit has 95 calories.
Does pomegranate juice or jackfruit have more carbohydrates?
By weight, pomegranate juice has 40% fewer carbohydrates than jackfruit - pomegranate juice has 13.1g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does pomegranate juice or jackfruit contain more potassium?
Both pomegranate juice and jackfruit are high in potassium. Jackfruit has 110% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and jackfruit has 448mg of potassium.