Jackfruit vs. Green Bean

Nutrition comparison of Jackfruit and Green Bean


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of jackfruit versus green bean (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in jackfruit and green bean:

  • Both green bean and jackfruit are high in Vitamin C and potassium.
  • Green bean has 67% less calories than jackfruit.
  • Green bean has 70% less carbohydrates than jackfruit.
  • Green bean has signficantly less sugar than jackfruit.
  • Green bean is a great source of dietary fiber.
  • Jackfruit has more Vitamin B6.
Detailed nutritional comparison of jackfruit and green bean 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 Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Jackfruit src
Image of Green Bean src

Calories and Carbs

calories

Green bean has 67% less calories than jackfruit - green bean has 31 calories per 100 grams and jackfruit has 95 calories.

For macronutrient ratios, jackfruit is lighter in protein, heavier in carbs and similar to green bean for fat. Jackfruit has a macronutrient ratio of 6:88:6 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Jackfruit Green Bean
Protein 6% 20%
Carbohydrates 88% 76%
Fat 6% 5%
Alcohol ~ ~

carbohydrates

Green bean has 70% less carbohydrates than jackfruit - green bean has 7g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.

dietary fiber

Green bean is a great source of dietary fiber and it has 80% more dietary fiber than jackfruit - green bean has 2.7g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.

sugar

Green bean has signficantly less sugar than jackfruit - green bean has 3.3g of sugar per 100 grams and jackfruit has 19.1g of sugar.

Protein

protein

Green bean and jackfruit contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and jackfruit has 1.7g of protein.

Fat

saturated fat

Both green bean and jackfruit are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.

Vitamins

Vitamin C

Both green bean and jackfruit are high in Vitamin C. Green bean is very similar to green bean for Vitamin C - green bean has 12.2mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.

Vitamin A

Green bean has 600% more Vitamin A than jackfruit - green bean has 35ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.

Vitamin E

Green bean and jackfruit contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.

Vitamin K

Green bean has more Vitamin K than jackfruit - green bean has 43ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.

The B Vitamins

Jackfruit has more Vitamin B6. Both jackfruit and green bean contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.

Jackfruit Green Bean
Thiamin 0.105 MG 0.082 MG
Riboflavin 0.055 MG 0.104 MG
Niacin 0.92 MG 0.734 MG
Pantothenic acid 0.235 MG 0.225 MG
Vitamin B6 0.329 MG 0.141 MG
Folate 24 UG 33 UG

Minerals

calcium

Green bean has 54% more calcium than jackfruit - green bean has 37mg of calcium per 100 grams and jackfruit has 24mg of calcium.

iron

Green bean has 348% more iron than jackfruit - green bean has 1mg of iron per 100 grams and jackfruit has 0.23mg of iron.

potassium

Both green bean and jackfruit are high in potassium. Jackfruit has 112% more potassium than green bean - green bean has 211mg 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 Green Bean
beta-carotene 61 UG 379 UG
alpha-carotene 6 UG 69 UG
lutein + zeaxanthin 157 UG 640 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both jackfruit and green bean contain significant amounts of alpha linoleic acid (ALA).

Jackfruit Green Bean
alpha linoleic acid 0.079 G 0.069 G
Total 0.079 G 0.069 G

omega 6s

Comparing omega-6 fatty acids, both jackfruit and green bean contain small amounts of linoleic acid.

Jackfruit Green Bean
other omega 6 0.004 G ~
linoleic acid 0.015 G 0.044 G
Total 0.019 G 0.044 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 Green Bean (Beans, snap, green, raw) .

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FAQ

Does green bean or jackfruit contain more calories in 100 grams?
Green bean has 70% less calories than jackfruit - green bean has 31 calories in 100g and jackfruit has 95 calories.

Does green bean or jackfruit have more carbohydrates?
By weight, green bean has 70% fewer carbohydrates than jackfruit - green bean has 7g of carbs for 100g and jackfruit has 23.3g of carbohydrates.

Does green bean or jackfruit contain more potassium?
Both green bean and jackfruit are high in potassium. Jackfruit has 110% more potassium than green bean - green bean has 211mg of potassium in 100 grams and jackfruit has 448mg of potassium.