Wheat Flour vs. Jackfruit

Nutrition comparison of Wheat Flour and Jackfruit

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of wheat flour versus jackfruit (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat flour and jackfruit:

  • Jackfruit is a great source of Vitamin C.
  • Jackfruit is an excellent source of potassium.
  • Wheat flour has more thiamin, riboflavin, niacin and folate, however, jackfruit contains more Vitamin B6.
  • Wheat flour has signficantly less sugar than jackfruit.
  • Wheat flour is a great source of dietary fiber and protein.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat flour and jackfruit is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Jackfruit (Jackfruit, raw) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Jackfruit src

Calories and Carbs

calories

Wheat flour is high in calories and jackfruit has 74% less calories than wheat flour - wheat flour has 361 calories per 100 grams and jackfruit has 95 calories.

For macronutrient ratios, wheat flour is heavier in protein, lighter in carbs and similar to jackfruit for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for jackfruit, 6:88:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Jackfruit
Protein 14% 6%
Carbohydrates 82% 88%
Fat 4% 6%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and jackfruit has 68% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.

dietary fiber

Wheat flour is a great source of dietary fiber and it has 60% more dietary fiber than jackfruit - wheat flour has 2.4g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.

sugar

Wheat flour has signficantly less sugar than jackfruit - wheat flour has 0.31g of sugar per 100 grams and jackfruit has 19.1g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 597% more protein than jackfruit - wheat flour has 12g of protein per 100 grams and jackfruit has 1.7g of protein.

Fat

saturated fat

Both wheat flour and jackfruit are low in saturated fat - wheat flour has 0.24g 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 more Vitamin C than wheat flour - jackfruit has 13.7mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

Jackfruit and wheat flour contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour and jackfruit contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.

Vitamin K

Wheat flour and jackfruit contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin and folate, however, jackfruit contains more Vitamin B6. Both wheat flour and jackfruit contain significant amounts of pantothenic acid.

Wheat Flour Jackfruit
Thiamin 0.812 MG 0.105 MG
Riboflavin 0.512 MG 0.055 MG
Niacin 7.554 MG 0.92 MG
Pantothenic acid 0.438 MG 0.235 MG
Vitamin B6 0.037 MG 0.329 MG
Folate 183 UG 24 UG

Minerals

calcium

Jackfruit has 60% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and jackfruit has 24mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 18 times more iron than jackfruit - wheat flour has 4.4mg of iron per 100 grams and jackfruit has 0.23mg of iron.

potassium

Jackfruit is an excellent source of potassium and it has 348% more potassium than wheat flour - wheat flour has 100mg 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 wheat flour and jackfruit contain significant amounts of lutein + zeaxanthin.

Wheat Flour Jackfruit
beta-carotene 1 UG 61 UG
lutein + zeaxanthin 79 UG 157 UG
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both wheat flour and jackfruit contain significant amounts of alpha linoleic acid (ALA).

Wheat Flour Jackfruit
alpha linoleic acid 0.043 G 0.079 G
Total 0.043 G 0.079 G

omega 6s

Comparing omega-6 fatty acids, wheat flour has more linoleic acid than jackfruit per 100 grams.

Wheat Flour Jackfruit
linoleic acid 0.685 G 0.015 G
other omega 6 ~ 0.004 G
Total 0.685 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.

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Jackfruit (Jackfruit, raw) .

Wheat Flour 137g

( cup )
Daily Values (%)

Jackfruit 165g

( cup, sliced )
495KCAL 25%
215% calories
157KCAL 8%
99G 40%
161% carbohydrates
38G 15%
3.3G 13%
32% dietary fiber
2.5G 10%
0.42G sugar >999% 31G
2.3G 4%
109% total fat
1.1G 2%
0.33G 2%
3% saturated fat
0.32G 2%
0.19G monounsaturated fat 37% 0.26G
1G 525% polyunsaturated fat 0.16G
2.7MG 0.2%
sodium 22%
3.3MG 0.2%
Vitamins and Minerals
Vitamin A >999%
8.3UG 1%
Vitamin C >999%
23MG 30%
21MG 2%
calcium 90%
40MG 4%
6MG 34%
>999% iron
0.38MG 2%
34MG 11%
magnesium 41%
48MG 15%
137MG 6%
potassium 439%
739MG 32%
1.1MG 101%
547% thiamin (Vit B1)
0.17MG 16%
0.7MG 64%
677% riboflavin (Vit B2)
0.09MG 8%
10MG 74%
567% niacin (Vit B3)
1.5MG 11%
0.05MG 4%
Vitamin B6 978%
0.54MG 42%
0.6MG 12%
54% pantothenic acid (Vit B5)
0.39MG 8%
251UG 63%
527% folate (Vit B9)
40UG 10%
0.55MG 4%
Vitamin E 2%
0.56MG 4%
0.41UG 1%
>999% Vitamin K
16G 33%
471% protein
2.8G 6%
14MG 3%
>999% choline
0.25MG 21%
92% copper
0.13MG 11%
1.1MG 60%
>999% manganese
0.07MG 4%
133MG 19%
280% phosphorus
35MG 5%
54UG 99%
>999% selenium
1.2MG 15%
471% zinc
0.21MG 3%
18G Water 572% 121G
Starch >999% 2.4G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does wheat flour or jackfruit contain more calories in 100 grams?
Wheat flour is high in calories and jackfruit has 70% less calories than wheat flour - wheat flour has 361 calories in 100g and jackfruit has 95 calories.

Does wheat flour or jackfruit have more carbohydrates?
By weight, wheat flour is high in carbohydrates and jackfruit has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and jackfruit has 23.3g of carbohydrates.

Does wheat flour or jackfruit contain more iron?
Wheat flour is an abundant source of iron and it has 18 times more iron than jackfruit - wheat flour has 4.4mg of iron in 100 grams and jackfruit has 0.23mg of iron.

Does wheat flour or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 350% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and jackfruit has 448mg of potassium.