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.
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.
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 g
()
|
Daily Values (%) |
Jackfruit 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 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.