Jackfruit vs. Kale
Nutrition comparison of Jackfruit and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and kale:
- Both kale and jackfruit are high in Vitamin C and potassium.
- Kale has 4.2 times less carbohydrates than jackfruit.
- Kale has 63% less calories than jackfruit.
- Kale has more riboflavin and folate, however, jackfruit contains more Vitamin B6.
- Kale has signficantly less sugar than jackfruit.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 63% less calories than jackfruit - kale has 35 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Jackfruit has a macronutrient ratio of 6:88:6 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Kale | |
|---|---|---|
| Protein | 6% | 28% |
| Carbohydrates | 88% | 41% |
| Fat | 6% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 4.2 times less carbohydrates than jackfruit - kale has 4.4g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 173% more dietary fiber than jackfruit - kale has 4.1g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Kale has signficantly less sugar than jackfruit - kale has 0.99g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Kale and jackfruit contain similar amounts of protein - kale has 2.9g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both kale and jackfruit are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both kale and jackfruit are high in Vitamin C. Kale has 582% more Vitamin C than jackfruit - kale has 93.4mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 47 times more Vitamin A than jackfruit - kale has 241ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Kale and jackfruit contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than jackfruit - kale has 389.6ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Kale has more riboflavin and folate, however, jackfruit contains more Vitamin B6. Both jackfruit and kale contain significant amounts of thiamin, niacin and pantothenic acid.
| Jackfruit | Kale | |
|---|---|---|
| Thiamin | 0.105 MG | 0.113 MG |
| Riboflavin | 0.055 MG | 0.347 MG |
| Niacin | 0.92 MG | 1.18 MG |
| Pantothenic acid | 0.235 MG | 0.37 MG |
| Vitamin B6 | 0.329 MG | 0.147 MG |
| Folate | 24 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 958% more calcium than jackfruit - kale has 254mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Kale has 596% more iron than jackfruit - kale has 1.6mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both kale and jackfruit are high in potassium. Jackfruit has 29% more potassium than kale - kale has 348mg 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,
| Jackfruit | Kale | |
|---|---|---|
| beta-carotene | 61 UG | 2873 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 157 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than jackfruit per 100 grams.
| Jackfruit | Kale | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.378 G |
| Total | 0.079 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than jackfruit per 100 grams.
| Jackfruit | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 0.015 G | 0.291 G |
| Total | 0.015 G | 0.294 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.
Jackfruit g
()
|
Daily Values (%) |
Kale 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 kale or jackfruit contain more calories in 100 grams?Kale has 60% less calories than jackfruit - kale has 35 calories in 100g and jackfruit has 95 calories.
Does kale or jackfruit have more carbohydrates?
By weight, kale has 4.2 times fewer carbohydrates than jackfruit - kale has 4.4g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does kale or jackfruit contain more calcium?
Kale is a rich source of calcium and it has 960% more calcium than jackfruit - kale has 254mg of calcium in 100 grams and jackfruit has 24mg of calcium.
Does kale or jackfruit contain more potassium?
Both kale and jackfruit are high in potassium. Jackfruit has 30% more potassium than kale - kale has 348mg of potassium in 100 grams and jackfruit has 448mg of potassium.