Jackfruit vs. Russet Potato
Nutrition comparison of Jackfruit and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and russet potato:
- Both russet potato and jackfruit are high in potassium.
- Jackfruit is a great source of Vitamin C.
- Russet potato has signficantly less sugar than jackfruit.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Russet potato and jackfruit contain similar amounts of calories - russet potato has 79 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is lighter in protein, heavier in fat and similar to russet potato for carbs. Jackfruit has a macronutrient ratio of 6:88:6 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Russet Potato | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 88% | 89% |
| Fat | 6% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and jackfruit contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Russet potato and jackfruit contain similar amounts of dietary fiber - russet potato has 1.3g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Russet potato has signficantly less sugar than jackfruit - russet potato has 0.62g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Russet potato and jackfruit contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both russet potato and jackfruit are low in saturated fat - russet potato has 0.03g 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 140% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Jackfruit and russet potato contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and jackfruit contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Russet potato and jackfruit contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Both jackfruit and russet potato contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Jackfruit | Russet Potato | |
|---|---|---|
| Thiamin | 0.105 MG | 0.082 MG |
| Riboflavin | 0.055 MG | 0.033 MG |
| Niacin | 0.92 MG | 1.035 MG |
| Pantothenic acid | 0.235 MG | 0.301 MG |
| Vitamin B6 | 0.329 MG | 0.345 MG |
| Folate | 24 UG | 14 UG |
Minerals
calcium
Jackfruit has 85% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Russet potato has 274% more iron than jackfruit - russet potato has 0.86mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both russet potato and jackfruit are high in potassium. Russet potato is very similar to russet potato for potassium - russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 61 UG | ~ |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 157 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Jackfruit | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.01 G |
| Total | 0.079 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both jackfruit and russet potato contain small amounts of linoleic acid.
| Jackfruit | Russet Potato | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.032 G |
| Total | 0.019 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Jackfruit g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or jackfruit contain more calories in 100 grams?Russet potato and jackfruit contain similar amounts of calories - russet potato has 79 calories in 100g and jackfruit has 95 calories.
Does russet potato or jackfruit have more carbohydrates?
By weight, russet potato and jackfruit contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does russet potato or jackfruit contain more potassium?
Both russet potato and jackfruit are high in potassium. Russet potato is very similar to russet potato for potassium - russet potato has 417mg of potassium in 100 grams and jackfruit has 448mg of potassium.