Jackfruit vs. Zucchini
Nutrition comparison of Jackfruit and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and zucchini:
- Both zucchini and jackfruit are high in Vitamin C and potassium.
- Jackfruit has more thiamin and niacin.
- Zucchini has 6.4 times less carbohydrates than jackfruit.
- Zucchini has signficantly less calories than jackfruit.
- Zucchini has signficantly less sugar than jackfruit.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has signficantly less calories than jackfruit - zucchini has 17 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Jackfruit has a macronutrient ratio of 6:88:6 and for zucchini, 24:60:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Zucchini | |
|---|---|---|
| Protein | 6% | 24% |
| Carbohydrates | 88% | 60% |
| Fat | 6% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 6.4 times less carbohydrates than jackfruit - zucchini has 3.1g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Jackfruit has 50% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Zucchini has signficantly less sugar than jackfruit - zucchini has 2.5g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Zucchini and jackfruit contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both zucchini and jackfruit are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both zucchini and jackfruit are high in Vitamin C. Zucchini has 31% more Vitamin C than jackfruit - zucchini has 17.9mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Zucchini and jackfruit contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Zucchini and jackfruit contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Zucchini and jackfruit contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more thiamin and niacin. Both jackfruit and zucchini contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Jackfruit | Zucchini | |
|---|---|---|
| Thiamin | 0.105 MG | 0.045 MG |
| Riboflavin | 0.055 MG | 0.094 MG |
| Niacin | 0.92 MG | 0.451 MG |
| Pantothenic acid | 0.235 MG | 0.204 MG |
| Vitamin B6 | 0.329 MG | 0.163 MG |
| Folate | 24 UG | 24 UG |
Minerals
calcium
Zucchini and jackfruit contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Zucchini and jackfruit contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both zucchini and jackfruit are high in potassium. Jackfruit has 72% more potassium than zucchini - zucchini has 261mg 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 zucchini contain significant amounts of beta-carotene.
| Jackfruit | Zucchini | |
|---|---|---|
| beta-carotene | 61 UG | 120 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 157 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both jackfruit and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Jackfruit | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.061 G |
| Total | 0.079 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both jackfruit and zucchini contain small amounts of linoleic acid.
| Jackfruit | Zucchini | |
|---|---|---|
| other omega 6 | 0.004 G | 0.001 G |
| linoleic acid | 0.015 G | 0.03 G |
| Total | 0.019 G | 0.031 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 (%) |
Zucchini 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 zucchini or jackfruit contain more calories in 100 grams?Zucchini has signficantly less calories than jackfruit - zucchini has 17 calories in 100g and jackfruit has 95 calories.
Does zucchini or jackfruit have more carbohydrates?
By weight, zucchini has 6.4 times fewer carbohydrates than jackfruit - zucchini has 3.1g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does zucchini or jackfruit contain more potassium?
Both zucchini and jackfruit are high in potassium. Jackfruit has 70% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and jackfruit has 448mg of potassium.