Oats vs. Jackfruit
Nutrition comparison of Oats and Jackfruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
jackfruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and jackfruit:
- Both oats and jackfruit are high in potassium.
- Jackfruit has 5.2 times less saturated fat than oat.
- Jackfruit is a great source of Vitamin C.
- Oat has more thiamin, riboflavin, pantothenic acid and folate, however, jackfruit contains more Vitamin B6.
- Oat has signficantly less sugar than jackfruit.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Jackfruit (Jackfruit, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and jackfruit has 76% less calories than oat - oat has 389 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to jackfruit per calorie. Oats has a macronutrient ratio of 17:67:16 and for jackfruit, 6:88:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Jackfruit | |
|---|---|---|
| Protein | 17% | 6% |
| Carbohydrates | 67% | 88% |
| Fat | 16% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and jackfruit has 65% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 607% more dietary fiber than jackfruit - oat has 10.6g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Oat has signficantly less sugar than jackfruit - jackfruit has 19.1g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 882% more protein than jackfruit - oat has 16.9g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Jackfruit has 5.2 times less saturated fat than oat - oat has 1.2g 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 more Vitamin C than oat - jackfruit has 13.7mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Jackfruit and oats contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Jackfruit and oats contain similar amounts of Vitamin E - jackfruit has 0.34mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, pantothenic acid and folate, however, jackfruit contains more Vitamin B6. Both oats and jackfruit contain significant amounts of niacin.
| Oats | Jackfruit | |
|---|---|---|
| Thiamin | 0.763 MG | 0.105 MG |
| Riboflavin | 0.139 MG | 0.055 MG |
| Niacin | 0.961 MG | 0.92 MG |
| Pantothenic acid | 1.349 MG | 0.235 MG |
| Vitamin B6 | 0.119 MG | 0.329 MG |
| Folate | 56 UG | 24 UG |
Minerals
calcium
Oat is a great source of calcium and it has 125% more calcium than jackfruit - oat has 54mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Oat is an excellent source of iron and it has 19 times more iron than jackfruit - oat has 4.7mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both oats and jackfruit are high in potassium. Oat is very similar to oat for potassium - oat has 429mg of potassium per 100 grams and jackfruit has 448mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and jackfruit contain significant amounts of alpha linoleic acid (ALA).
| Oats | Jackfruit | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.079 G |
| Total | 0.111 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than jackfruit per 100 grams.
| Oats | Jackfruit | |
|---|---|---|
| linoleic acid | 2.424 G | 0.015 G |
| other omega 6 | ~ | 0.004 G |
| Total | 2.424 G | 0.019 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.
Oats g
()
|
Daily Values (%) |
Jackfruit 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 oats or jackfruit contain more calories in 100 grams?Oat is high in calories and jackfruit has 80% less calories than oat - oat has 389 calories in 100g and jackfruit has 95 calories.
Does oats or jackfruit have more carbohydrates?
By weight, oat is high in carbohydrates and jackfruit has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does oats or jackfruit contain more iron?
Oat is an abundant source of iron and it has 19 times more iron than jackfruit - oat has 4.7mg of iron in 100 grams and jackfruit has 0.23mg of iron.
Does oats or jackfruit contain more potassium?
Both oats and jackfruit are high in potassium. Oat is very similar to oat for potassium - oat has 429mg of potassium in 100 grams and jackfruit has 448mg of potassium.