Grapes vs. Jackfruit
Nutrition comparison of Grapes and Jackfruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
jackfruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and jackfruit:
- Jackfruit has more niacin, pantothenic acid, Vitamin B6 and folate.
- Jackfruit is a great source of Vitamin C.
- Jackfruit is an excellent source of potassium.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Jackfruit (Jackfruit, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Grape has 27% less calories than jackfruit - grape has 69 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, grapes is heavier in carbs, lighter in fat and similar to jackfruit for protein. Grapes has a macronutrient ratio of 4:95:2 and for jackfruit, 6:88:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Jackfruit | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 95% | 88% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Grapes and jackfruit contain similar amounts of carbs - grape has 18.1g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Jackfruit has 67% more dietary fiber than grape - grape has 0.9g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Grapes and jackfruit contain similar amounts of sugar - grape has 15.5g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Grapes and jackfruit contain similar amounts of protein - grape has 0.72g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both grapes and jackfruit are low in saturated fat - grape has 0.05g 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 328% more Vitamin C than grape - grape has 3.2mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Grapes and jackfruit contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Grapes and jackfruit contain similar amounts of Vitamin E - grape has 0.19mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Grape has more Vitamin K than jackfruit - grape has 14.6ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more niacin, pantothenic acid, Vitamin B6 and folate. Both grapes and jackfruit contain significant amounts of thiamin and riboflavin.
| Grapes | Jackfruit | |
|---|---|---|
| Thiamin | 0.069 MG | 0.105 MG |
| Riboflavin | 0.07 MG | 0.055 MG |
| Niacin | 0.188 MG | 0.92 MG |
| Pantothenic acid | 0.05 MG | 0.235 MG |
| Vitamin B6 | 0.086 MG | 0.329 MG |
| Folate | 2 UG | 24 UG |
Minerals
calcium
Jackfruit has 140% more calcium than grape - grape has 10mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Grapes and jackfruit contain similar amounts of iron - grape has 0.36mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Jackfruit is an excellent source of potassium and it has 135% more potassium than grape - grape has 191mg 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 grapes and jackfruit contain significant amounts of beta-carotene.
| Grapes | Jackfruit | |
|---|---|---|
| beta-carotene | 39 UG | 61 UG |
| alpha-carotene | 1 UG | 6 UG |
| lutein + zeaxanthin | 72 UG | 157 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Jackfruit | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.079 G |
| Total | 0.011 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and jackfruit contain small amounts of linoleic acid.
| Grapes | Jackfruit | |
|---|---|---|
| linoleic acid | 0.037 G | 0.015 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.037 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.
Grapes 151g
(
cup
)
|
Daily Values (%) |
Jackfruit 165g
(
cup, sliced
)
|
|||||
|---|---|---|---|---|---|---|---|
| 104KCAL 5% |
|
5% | calories | 51% |
|
157KCAL 8% | |
| 27G 11% |
|
5% | carbohydrates | 41% |
|
38G 15% | |
| 1.4G 5% |
|
5% | dietary fiber | 79% |
|
2.5G 10% | |
| 23G | 5% | sugar | 35% | 31G | |||
| 0.24G 0.4% |
|
5% | total fat | 358% |
|
1.1G 2% | |
| 0.08G 1% |
|
5% | saturated fat | 300% |
|
0.32G 2% | |
| 0.01G | 5% | monounsaturated fat | >999% | 0.26G | |||
| 0.07G | 5% | polyunsaturated fat | 128% | 0.16G | |||
| 3MG 0.2% |
|
5% | sodium | 10% |
|
3.3MG 0.2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 4.5UG 1% |
|
5% | Vitamin A | 84% |
|
8.3UG 1% | |
| 4.8MG 6% |
|
5% | Vitamin C | 379% |
|
23MG 30% | |
| 15MG 2% |
|
5% | calcium | 167% |
|
40MG 4% | |
| 0.54MG 3% |
|
42% | iron | 5% |
|
0.38MG 2% | |
| 11MG 3% |
|
5% | magnesium | 336% |
|
48MG 15% | |
| 288MG 13% |
|
5% | potassium | 157% |
|
739MG 32% | |
| 0.1MG 10% |
|
5% | thiamin (Vit B1) | 70% |
|
0.17MG 16% | |
| 0.11MG 10% |
|
22% | riboflavin (Vit B2) | 5% |
|
0.09MG 8% | |
| 0.28MG 2% |
|
5% | niacin (Vit B3) | 436% |
|
1.5MG 11% | |
| 0.13MG 10% |
|
5% | Vitamin B6 | 315% |
|
0.54MG 42% | |
| 0.08MG 2% |
|
5% | pantothenic acid (Vit B5) | 387% |
|
0.39MG 8% | |
| 3UG 1% |
|
5% | folate (Vit B9) | >999% |
|
40UG 10% | |
| 0.29MG 2% |
|
5% | Vitamin E | 93% |
|
0.56MG 4% | |
| 22UG 25% |
|
>999% | Vitamin K | 5% |
|
||
| 1.1G 2% |
|
5% | protein | 155% |
|
2.8G 6% | |
| 8.5MG 2% |
|
>999% | choline | 5% |
|
||
| 0.19MG 16% |
|
46% | copper | 5% |
|
0.13MG 11% | |
| 12UG 0.4% |
|
>999% | fluoride | 5% |
|
||
| 0.11MG 6% |
|
57% | manganese | 5% |
|
0.07MG 4% | |
| 30MG 4% |
|
5% | phosphorus | 17% |
|
35MG 5% | |
| 0.15UG 0.3% |
|
>999% | selenium | 5% |
|
||
| 0.11MG 1% |
|
5% | zinc | 91% |
|
0.21MG 3% | |
| 122G | 1% | Water | 5% | 121G | |||
| 5% | Starch | >999% | 2.4G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does grapes or jackfruit contain more calories in 100 grams?Grape has 30% less calories than jackfruit - grape has 69 calories in 100g and jackfruit has 95 calories.
Does grapes or jackfruit have more carbohydrates?
By weight, grapes and jackfruit contain similar amounts of carbs - grape has 18.1g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does grapes or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 140% more potassium than grape - grape has 191mg of potassium in 100 grams and jackfruit has 448mg of potassium.