Jackfruit vs. Kiwi
Nutrition comparison of Jackfruit and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and kiwi:
- Both kiwi and jackfruit are high in Vitamin C and potassium.
- Jackfruit has more thiamin, riboflavin, niacin and Vitamin B6.
- Kiwi has 53% less sugar than jackfruit.
- Kiwi is a great source of dietary fiber.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi has 36% less calories than jackfruit - kiwi has 61 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is similar to kiwi for protein, carbs and fat. Jackfruit has a macronutrient ratio of 6:88:6 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Kiwi | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 88% | 87% |
| Fat | 6% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 37% less carbohydrates than jackfruit - kiwi has 14.7g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 100% more dietary fiber than jackfruit - kiwi has 3g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Kiwi has 53% less sugar than jackfruit - kiwi has 9g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Kiwi and jackfruit contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both kiwi and jackfruit are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both kiwi and jackfruit are high in Vitamin C. Kiwi has 577% more Vitamin C than jackfruit - kiwi has 92.7mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Kiwi and jackfruit contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Kiwi and jackfruit contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than jackfruit - kiwi has 40.3ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more thiamin, riboflavin, niacin and Vitamin B6. Both jackfruit and kiwi contain significant amounts of pantothenic acid and folate.
| Jackfruit | Kiwi | |
|---|---|---|
| Thiamin | 0.105 MG | 0.027 MG |
| Riboflavin | 0.055 MG | 0.025 MG |
| Niacin | 0.92 MG | 0.341 MG |
| Pantothenic acid | 0.235 MG | 0.183 MG |
| Vitamin B6 | 0.329 MG | 0.063 MG |
| Folate | 24 UG | 25 UG |
Minerals
calcium
Kiwi has 42% more calcium than jackfruit - kiwi has 34mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Kiwi and jackfruit contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both kiwi and jackfruit are high in potassium. Jackfruit has 44% more potassium than kiwi - kiwi has 312mg 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 kiwi contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Jackfruit | Kiwi | |
|---|---|---|
| beta-carotene | 61 UG | 52 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 157 UG | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both jackfruit and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Jackfruit | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.042 G |
| Total | 0.079 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than jackfruit per 100 grams.
| Jackfruit | Kiwi | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.246 G |
| Total | 0.019 G | 0.246 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 (%) |
Kiwi 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 kiwi or jackfruit contain more calories in 100 grams?Kiwi has 40% less calories than jackfruit - kiwi has 61 calories in 100g and jackfruit has 95 calories.
Does kiwi or jackfruit have more carbohydrates?
By weight, kiwi has 40% fewer carbohydrates than jackfruit - kiwi has 14.7g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does kiwi or jackfruit contain more potassium?
Both kiwi and jackfruit are high in potassium. Jackfruit has 40% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and jackfruit has 448mg of potassium.