Jackfruit vs. Sweet Potatoes
Nutrition comparison of Jackfruit and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and sweet potatoes:
- Both sweet potatoes and jackfruit are high in potassium.
- Jackfruit is a great source of Vitamin C.
- Sweet potato has more beta-carotene than jackfruit, however, jackfruit contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more pantothenic acid.
- Sweet potato has signficantly less sugar than jackfruit.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sweet potatoes and jackfruit contain similar amounts of calories - sweet potato has 86 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is lighter in carbs, heavier in fat and similar to sweet potatoes for protein. Jackfruit has a macronutrient ratio of 6:88:6 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Sweet Potatoes | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 88% | 92% |
| Fat | 6% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and jackfruit contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 100% more dietary fiber than jackfruit - sweet potato has 3g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Sweet potato has signficantly less sugar than jackfruit - sweet potato has 4.2g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Sweet potatoes and jackfruit contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both sweet potatoes and jackfruit are low in saturated fat - sweet potato has 0.02g 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 471% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 140 times more Vitamin A than jackfruit - sweet potato has 709ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Sweet potatoes and jackfruit contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Sweet potatoes and jackfruit contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Sweet potato has more pantothenic acid. Both jackfruit and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Jackfruit | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.105 MG | 0.078 MG |
| Riboflavin | 0.055 MG | 0.061 MG |
| Niacin | 0.92 MG | 0.557 MG |
| Pantothenic acid | 0.235 MG | 0.8 MG |
| Vitamin B6 | 0.329 MG | 0.209 MG |
| Folate | 24 UG | 11 UG |
Minerals
calcium
Sweet potatoes and jackfruit contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Sweet potatoes and jackfruit contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both sweet potatoes and jackfruit are high in potassium. Jackfruit has 33% more potassium than sweet potato - sweet potato has 337mg 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, sweet potato has more beta-carotene than jackfruit per 100 grams, however, jackfruit contains more lutein + zeaxanthin than sweet potato per 100 grams. Both jackfruit and sweet potatoes contain small amounts of alpha-carotene.
| Jackfruit | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 61 UG | 8509 UG |
| alpha-carotene | 6 UG | 7 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 sweet potato per 100 grams.
| Jackfruit | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.001 G |
| Total | 0.079 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both jackfruit and sweet potatoes contain small amounts of linoleic acid.
| Jackfruit | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.013 G |
| Total | 0.019 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Jackfruit g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or jackfruit contain more calories in 100 grams?Sweet potatoes and jackfruit contain similar amounts of calories - sweet potato has 86 calories in 100g and jackfruit has 95 calories.
Does sweet potatoes or jackfruit have more carbohydrates?
By weight, sweet potatoes and jackfruit contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does sweet potatoes or jackfruit contain more potassium?
Both sweet potatoes and jackfruit are high in potassium. Jackfruit has 30% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and jackfruit has 448mg of potassium.