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.
Detailed nutritional comparison of jackfruit and papaya is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Jackfruit src
Image of Papaya src

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.

Note: The specific food items compared are: Jackfruit (Jackfruit, raw) and Papaya (Papayas, raw) .

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G Water G
G Starch G
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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.

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