Jackfruit vs. Leeks
Nutrition comparison of Jackfruit and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and leeks:
- Jackfruit has more niacin, however, leek contains more folate.
- Jackfruit is an excellent source of potassium.
- Leek has signficantly less sugar than jackfruit.
- Leek has signficantly more Vitamin A than jackfruit.
- Leek is a great source of calcium and iron.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Leek has 36% less calories than jackfruit - leek has 61 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is similar to leeks for protein, carbs and fat. Jackfruit has a macronutrient ratio of 6:88:6 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Leeks | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 88% | 86% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leek has 39% less carbohydrates than jackfruit - leek has 14.2g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Leeks and jackfruit contain similar amounts of dietary fiber - leek has 1.8g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Leek has signficantly less sugar than jackfruit - leek has 3.9g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Leeks and jackfruit contain similar amounts of protein - leek has 1.5g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both leeks and jackfruit are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Leeks and jackfruit contain similar amounts of Vitamin C - leek has 12mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than jackfruit - leek has 83ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Leeks and jackfruit contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Leek has more Vitamin K than jackfruit - leek has 47ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more niacin, however, leek contains more folate. Both jackfruit and leeks contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Jackfruit | Leeks | |
|---|---|---|
| Thiamin | 0.105 MG | 0.06 MG |
| Riboflavin | 0.055 MG | 0.03 MG |
| Niacin | 0.92 MG | 0.4 MG |
| Pantothenic acid | 0.235 MG | 0.14 MG |
| Vitamin B6 | 0.329 MG | 0.233 MG |
| Folate | 24 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 146% more calcium than jackfruit - leek has 59mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Leek is a great source of iron and it has 813% more iron than jackfruit - leek has 2.1mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Jackfruit is an excellent source of potassium and it has 149% more potassium than leek - leek has 180mg 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 | Leeks | |
|---|---|---|
| beta-carotene | 61 UG | 1000 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 157 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both jackfruit and leeks contain significant amounts of alpha linoleic acid (ALA).
| Jackfruit | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.099 G |
| Total | 0.079 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, leek has more linoleic acid than jackfruit per 100 grams.
| Jackfruit | Leeks | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.067 G |
| Total | 0.019 G | 0.067 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 (%) |
Leeks 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 leeks or jackfruit contain more calories in 100 grams?Leek has 40% less calories than jackfruit - leek has 61 calories in 100g and jackfruit has 95 calories.
Does leeks or jackfruit have more carbohydrates?
By weight, leek has 40% fewer carbohydrates than jackfruit - leek has 14.2g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does leeks or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 150% more potassium than leek - leek has 180mg of potassium in 100 grams and jackfruit has 448mg of potassium.