Jackfruit vs. Onion
Nutrition comparison of Jackfruit and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and onion:
- Jackfruit has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Jackfruit is a great source of Vitamin C.
- Jackfruit is an excellent source of potassium.
- Onion has 58% less calories than jackfruit.
- Onion has 60% less carbohydrates than jackfruit.
- Onion has signficantly less sugar than jackfruit.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion has 58% less calories than jackfruit - onion has 40 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is lighter in protein, heavier in fat and similar to onion for carbs. Jackfruit has a macronutrient ratio of 6:88:6 and for onion, 11:88:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Onion | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 88% | 88% |
| Fat | 6% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 60% less carbohydrates than jackfruit - onion has 9.3g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Onion and jackfruit contain similar amounts of dietary fiber - onion has 1.7g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Onion has signficantly less sugar than jackfruit - onion has 4.2g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Onion and jackfruit contain similar amounts of protein - onion has 1.1g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both onion and jackfruit are low in saturated fat - onion has 0.04g 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 85% more Vitamin C than onion - onion has 7.4mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Jackfruit and onion contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and jackfruit contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Onion and jackfruit contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both jackfruit and onion contain significant amounts of folate.
| Jackfruit | Onion | |
|---|---|---|
| Thiamin | 0.105 MG | 0.046 MG |
| Riboflavin | 0.055 MG | 0.027 MG |
| Niacin | 0.92 MG | 0.116 MG |
| Pantothenic acid | 0.235 MG | 0.123 MG |
| Vitamin B6 | 0.329 MG | 0.12 MG |
| Folate | 24 UG | 19 UG |
Minerals
calcium
Onion and jackfruit contain similar amounts of calcium - onion has 23mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Onion and jackfruit contain similar amounts of iron - onion has 0.21mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Jackfruit is an excellent source of potassium and it has 207% more potassium than onion - onion has 146mg 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 | Onion | |
|---|---|---|
| beta-carotene | 61 UG | 1 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 157 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than onion per 100 grams.
| Jackfruit | Onion | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.004 G |
| Total | 0.079 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both jackfruit and onion contain small amounts of linoleic acid.
| Jackfruit | Onion | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.013 G |
| Total | 0.019 G | 0.013 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 (%) |
Onion 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 onion or jackfruit contain more calories in 100 grams?Onion has 60% less calories than jackfruit - onion has 40 calories in 100g and jackfruit has 95 calories.
Does onion or jackfruit have more carbohydrates?
By weight, onion has 60% fewer carbohydrates than jackfruit - onion has 9.3g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does onion or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 210% more potassium than onion - onion has 146mg of potassium in 100 grams and jackfruit has 448mg of potassium.