Jackfruit vs. Red Bell Pepper
Nutrition comparison of Jackfruit and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and red bell pepper:
- Both red bell pepper and jackfruit are high in Vitamin C and potassium.
- Red bell pepper has 73% less calories than jackfruit.
- Red bell pepper has 74% less carbohydrates than jackfruit.
- Red bell pepper has more beta-carotene than jackfruit, however, jackfruit contains more lutein + zeaxanthin than red bell pepper.
- Red bell pepper has signficantly less sugar than jackfruit.
- Red bell pepper is a great source of dietary fiber.
- Red bell pepper is an excellent source of Vitamin A.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper has 73% less calories than jackfruit - red bell pepper has 26 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is lighter in protein, heavier in carbs and lighter in fat compared to red bell pepper per calorie. Jackfruit has a macronutrient ratio of 6:88:6 and for red bell pepper, 13:78:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Red Bell Pepper | |
|---|---|---|
| Protein | 6% | 13% |
| Carbohydrates | 88% | 78% |
| Fat | 6% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has 74% less carbohydrates than jackfruit - red bell pepper has 6g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Red bell pepper is a great source of dietary fiber and it has 40% more dietary fiber than jackfruit - red bell pepper has 2.1g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Red bell pepper has signficantly less sugar than jackfruit - red bell pepper has 4.2g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Red bell pepper and jackfruit contain similar amounts of protein - red bell pepper has 0.99g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both red bell pepper and jackfruit are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both red bell pepper and jackfruit are high in Vitamin C. Red bell pepper has 832% more Vitamin C than jackfruit - red bell pepper has 127.7mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 30 times more Vitamin A than jackfruit - red bell pepper has 157ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Red bell pepper and jackfruit contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Red bell pepper and jackfruit contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Both jackfruit and red bell pepper contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Jackfruit | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.105 MG | 0.054 MG |
| Riboflavin | 0.055 MG | 0.085 MG |
| Niacin | 0.92 MG | 0.979 MG |
| Pantothenic acid | 0.235 MG | 0.317 MG |
| Vitamin B6 | 0.329 MG | 0.291 MG |
| Folate | 24 UG | 46 UG |
Minerals
calcium
Jackfruit has 243% more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Red bell pepper and jackfruit contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both red bell pepper and jackfruit are high in potassium. Jackfruit has 112% more potassium than red bell pepper - red bell pepper has 211mg 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, red bell pepper has more beta-carotene than jackfruit per 100 grams, however, jackfruit contains more lutein + zeaxanthin than red bell pepper per 100 grams. Both jackfruit and red bell pepper contain small amounts of alpha-carotene.
| Jackfruit | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 61 UG | 1624 UG |
| alpha-carotene | 6 UG | 20 UG |
| lutein + zeaxanthin | 157 UG | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both jackfruit and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Jackfruit | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.056 G |
| Total | 0.079 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than jackfruit per 100 grams.
| Jackfruit | Red Bell Pepper | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.1 G |
| Total | 0.019 G | 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .
Jackfruit g
()
|
Daily Values (%) |
Red Bell Pepper 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 red bell pepper or jackfruit contain more calories in 100 grams?Red bell pepper has 70% less calories than jackfruit - red bell pepper has 26 calories in 100g and jackfruit has 95 calories.
Does red bell pepper or jackfruit have more carbohydrates?
By weight, red bell pepper has 70% fewer carbohydrates than jackfruit - red bell pepper has 6g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does red bell pepper or jackfruit contain more potassium?
Both red bell pepper and jackfruit are high in potassium. Jackfruit has 110% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and jackfruit has 448mg of potassium.