Banana vs. Jackfruit

Nutrition comparison of Banana and Jackfruit


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

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

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

  • Both banana and jackfruit are high in potassium.
  • Banana is a great source of dietary fiber.
  • Jackfruit has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than jackfruit.
  • Jackfruit has more thiamin.
  • Jackfruit is a great source of Vitamin C.
Detailed nutritional comparison of banana and jackfruit 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: Banana (Bananas, raw) and Jackfruit (Jackfruit, raw) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Jackfruit src

Here's an infographic summarizing the nutritional differences between banana and jackfruit. marks particularly rich nutrients.


Calories and Carbs

calories

Banana and jackfruit contain similar amounts of calories - banana has 89 calories per 100 grams and jackfruit has 95 calories.

For macronutrient ratios, banana is heavier in carbs and similar to jackfruit for protein and fat. Banana has a macronutrient ratio of 5:93:3 and for jackfruit, 7:88:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Jackfruit
Protein 5% 7%
Carbohydrates 93% 88%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Banana and jackfruit contain similar amounts of carbs - banana has 22.8g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.

dietary fiber

Banana is a great source of dietary fiber and it has 73% more dietary fiber than jackfruit - banana has 2.6g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.

sugar

Banana has 36% less sugar than jackfruit - banana has 12.2g of sugar per 100 grams and jackfruit has 19.1g of sugar.

Protein

protein

Banana and jackfruit contain similar amounts of protein - banana has 1.1g of protein per 100 grams and jackfruit has 1.7g of protein.

Fat

saturated fat

Both banana and jackfruit are low in saturated fat - banana has 0.11g 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 57% more Vitamin C than banana - banana has 8.7mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.

Vitamin A

Banana and jackfruit contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.

Vitamin E

Banana and jackfruit contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.

Vitamin K

Banana and jackfruit contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.

The B Vitamins

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

Banana Jackfruit
Thiamin 0.031 MG 0.105 MG
Riboflavin 0.073 MG 0.055 MG
Niacin 0.665 MG 0.92 MG
Pantothenic acid 0.334 MG 0.235 MG
Vitamin B6 0.367 MG 0.329 MG
Folate 20 UG 24 UG

Minerals

calcium

Jackfruit has 380% more calcium than banana - banana has 5mg of calcium per 100 grams and jackfruit has 24mg of calcium.

iron

Banana and jackfruit contain similar amounts of iron - banana has 0.26mg of iron per 100 grams and jackfruit has 0.23mg of iron.

potassium

Both banana and jackfruit are high in potassium. Jackfruit has 25% more potassium than banana - banana has 358mg 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 has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than jackfruit per 100 grams.

Banana Jackfruit
beta-carotene 26 UG 61 UG
alpha-carotene 25 UG 6 UG
lutein + zeaxanthin 22 UG 157 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than banana per 100 grams.

Banana Jackfruit
alpha linoleic acid 0.027 G 0.079 G
Total 0.027 G 0.079 G

omega 6s

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

Banana 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Banana or Jackfruit .

Note: The specific food items compared are: Banana (Bananas, raw) and Jackfruit (Jackfruit, raw) .

Banana g

()
Daily Values (%)

Jackfruit g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does banana or jackfruit contain more calories in 100 grams?
Banana and jackfruit contain similar amounts of calories - banana has 89 calories in 100g and jackfruit has 95 calories.

Does banana or jackfruit have more carbohydrates?
By weight, banana and jackfruit contain similar amounts of carbs - banana has 22.8g of carbs for 100g and jackfruit has 23.3g of carbohydrates.

Does banana or jackfruit contain more potassium?
Both banana and jackfruit are high in potassium. Jackfruit has 30% more potassium than banana - banana has 358mg of potassium in 100 grams and jackfruit has 448mg of potassium.