Jackfruit vs. Papaya
Nutrition comparison of Jackfruit and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and papaya:
- Both papaya and jackfruit are high in Vitamin C.
- Jackfruit has more thiamin, riboflavin, niacin and Vitamin B6.
- Jackfruit is an excellent source of potassium.
- Papaya has 53% less carbohydrates than jackfruit.
- Papaya has 55% less calories than jackfruit.
- Papaya has 59% less sugar than jackfruit.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya has 55% less calories than jackfruit - papaya has 43 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is similar to papaya for protein, carbs and fat. Jackfruit has a macronutrient ratio of 7:88:6 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Papaya | |
|---|---|---|
| Protein | 7% | 4% |
| Carbohydrates | 88% | 91% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya has 53% less carbohydrates than jackfruit - papaya has 10.8g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Papaya and jackfruit contain similar amounts of dietary fiber - papaya has 1.7g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Papaya has 59% less sugar than jackfruit - papaya has 7.8g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Papaya and jackfruit contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both papaya and jackfruit are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both papaya and jackfruit are high in Vitamin C. Papaya has 345% more Vitamin C than jackfruit - papaya has 60.9mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Papaya has 840% more Vitamin A than jackfruit - papaya has 47ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Papaya and jackfruit contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Papaya and jackfruit contain similar amounts of Vitamin K - papaya has 2.6ug 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 papaya contain significant amounts of pantothenic acid and folate.
| Jackfruit | Papaya | |
|---|---|---|
| Thiamin | 0.105 MG | 0.023 MG |
| Riboflavin | 0.055 MG | 0.027 MG |
| Niacin | 0.92 MG | 0.357 MG |
| Pantothenic acid | 0.235 MG | 0.191 MG |
| Vitamin B6 | 0.329 MG | 0.038 MG |
| Folate | 24 UG | 37 UG |
Minerals
calcium
Papaya and jackfruit contain similar amounts of calcium - papaya has 20mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Papaya and jackfruit contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Jackfruit is an excellent source of potassium and it has 146% more potassium than papaya - papaya has 182mg 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 papaya contain significant amounts of lutein + zeaxanthin.
| Jackfruit | Papaya | |
|---|---|---|
| beta-carotene | 61 UG | 274 UG |
| alpha-carotene | 6 UG | 2 UG |
| lutein + zeaxanthin | 157 UG | 89 UG |
| lycopene | ~ | 1828 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both jackfruit and papaya contain significant amounts of alpha linoleic acid (ALA).
| Jackfruit | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.047 G |
| Total | 0.079 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, both jackfruit and papaya contain small amounts of linoleic acid.
| Jackfruit | Papaya | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.011 G |
| Total | 0.019 G | 0.011 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 (%) |
Papaya 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 papaya or jackfruit contain more calories in 100 grams?Papaya has 60% less calories than jackfruit - papaya has 43 calories in 100g and jackfruit has 95 calories.
Does papaya or jackfruit have more carbohydrates?
By weight, papaya has 50% fewer carbohydrates than jackfruit - papaya has 10.8g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does papaya or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 150% more potassium than papaya - papaya has 182mg of potassium in 100 grams and jackfruit has 448mg of potassium.