Jackfruit vs. Yellow Corn
Nutrition comparison of Jackfruit and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and yellow corn:
- Both yellow corn and jackfruit are high in potassium.
- Jackfruit is a great source of Vitamin C.
- Yellow corn has more pantothenic acid, however, jackfruit contains more Vitamin B6.
- Yellow corn has signficantly less sugar than jackfruit.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yellow corn and jackfruit contain similar amounts of calories - yellow corn has 96 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 yellow corn per calorie. Jackfruit has a macronutrient ratio of 6:88:6 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Yellow Corn | |
|---|---|---|
| Protein | 6% | 12% |
| Carbohydrates | 88% | 76% |
| Fat | 6% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and jackfruit contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 60% more dietary fiber than jackfruit - yellow corn has 2.4g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Yellow corn has signficantly less sugar than jackfruit - yellow corn has 4.5g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Yellow corn has 98% more protein than jackfruit - yellow corn has 3.4g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both yellow corn and jackfruit are low in saturated fat - yellow corn has 0.2g 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 149% more Vitamin C than yellow corn - yellow corn has 5.5mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Yellow corn and jackfruit contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Yellow corn and jackfruit contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Yellow corn and jackfruit contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Yellow corn has more pantothenic acid, however, jackfruit contains more Vitamin B6. Both jackfruit and yellow corn contain significant amounts of thiamin, riboflavin, niacin and folate.
| Jackfruit | Yellow Corn | |
|---|---|---|
| Thiamin | 0.105 MG | 0.093 MG |
| Riboflavin | 0.055 MG | 0.057 MG |
| Niacin | 0.92 MG | 1.683 MG |
| Pantothenic acid | 0.235 MG | 0.792 MG |
| Vitamin B6 | 0.329 MG | 0.139 MG |
| Folate | 24 UG | 23 UG |
Minerals
calcium
Jackfruit has 700% more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Yellow corn and jackfruit contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both yellow corn and jackfruit are high in potassium. Jackfruit has 106% more potassium than yellow corn - yellow corn has 218mg 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 jackfruit and yellow corn contain significant amounts of beta-carotene.
| Jackfruit | Yellow Corn | |
|---|---|---|
| beta-carotene | 61 UG | 66 UG |
| alpha-carotene | 6 UG | 23 UG |
| lutein + zeaxanthin | 157 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Jackfruit | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.018 G |
| Total | 0.079 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than jackfruit per 100 grams.
| Jackfruit | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.586 G |
| Total | 0.019 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Jackfruit g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 yellow corn or jackfruit contain more calories in 100 grams?Yellow corn and jackfruit contain similar amounts of calories - yellow corn has 96 calories in 100g and jackfruit has 95 calories.
Does yellow corn or jackfruit have more carbohydrates?
By weight, yellow corn and jackfruit contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does yellow corn or jackfruit contain more potassium?
Both yellow corn and jackfruit are high in potassium. Jackfruit has 110% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and jackfruit has 448mg of potassium.