White Rice vs. Jackfruit
Nutrition comparison of Cooked White Rice and Jackfruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
jackfruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and jackfruit:
- Jackfruit has more riboflavin and Vitamin B6, however, white rice contains more folate.
- Jackfruit is a great source of Vitamin C.
- Jackfruit is an excellent source of potassium.
- White rice has signficantly less sugar than jackfruit.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Jackfruit (Jackfruit, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and jackfruit has 27% less calories than white rice - white rice has 130 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, white rice is lighter in fat and similar to jackfruit for protein and carbs. White rice has a macronutrient ratio of 8:91:2 and for jackfruit, 6:88:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Jackfruit | |
|---|---|---|
| Protein | 8% | 6% |
| Carbohydrates | 91% | 88% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
White rice and jackfruit contain similar amounts of carbs - white rice has 28.6g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Jackfruit has 400% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
White rice has signficantly less sugar than jackfruit - jackfruit has 19.1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and jackfruit contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both white rice and jackfruit are low in saturated fat - white rice has 0.06g 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 white rice - jackfruit has 13.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Jackfruit and white rice contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Jackfruit and white rice contain similar amounts of Vitamin E - jackfruit has 0.34mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Jackfruit has more riboflavin and Vitamin B6, however, white rice contains more folate. Both white rice and jackfruit contain significant amounts of thiamin, niacin and pantothenic acid.
| White Rice | Jackfruit | |
|---|---|---|
| Thiamin | 0.167 MG | 0.105 MG |
| Riboflavin | 0.016 MG | 0.055 MG |
| Niacin | 1.835 MG | 0.92 MG |
| Pantothenic acid | 0.411 MG | 0.235 MG |
| Vitamin B6 | 0.05 MG | 0.329 MG |
| Folate | 58 UG | 24 UG |
Minerals
calcium
Jackfruit has 700% more calcium than white rice - white rice has 3mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
White rice has 548% more iron than jackfruit - white rice has 1.5mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Jackfruit is an excellent source of potassium and it has 14 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and jackfruit has 448mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Jackfruit | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.079 G |
| Total | 0.01 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and jackfruit contain small amounts of linoleic acid.
| White Rice | Jackfruit | |
|---|---|---|
| linoleic acid | 0.046 G | 0.015 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.046 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.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Jackfruit (Jackfruit, raw) .
Cooked White Rice 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 white rice or jackfruit contain more calories in 100 grams?White rice is high in calories and jackfruit has 30% less calories than white rice - white rice has 130 calories in 100g and jackfruit has 95 calories.
Does white rice or jackfruit have more carbohydrates?
By weight, white rice and jackfruit contain similar amounts of carbs - white rice has 28.6g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does white rice or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 14 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and jackfruit has 448mg of potassium.