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:
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 7:88:5 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Jackfruit | Kiwi | |
---|---|---|
Protein | 7% | 7% |
Carbohydrates | 88% | 87% |
Fat | 5% | 7% |
Alcohol | ~ | ~ |
Kiwi has 37% less carbohydrates than jackfruit - kiwi has 14.7g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
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.
Kiwi has 53% less sugar than jackfruit - kiwi has 9g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Kiwi and jackfruit contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and jackfruit has 1.7g of protein.
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.
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.
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.
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.
Kiwi has more Vitamin K than jackfruit - kiwi has 40.3ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
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 |
Kiwi has 42% more calcium than jackfruit - kiwi has 34mg of calcium per 100 grams and jackfruit has 24mg of calcium.
Kiwi and jackfruit contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and jackfruit has 0.23mg of iron.
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.
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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Jackfruit or Kiwi .
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 | |||