Jackfruit vs. Broccoli

Nutrition comparison of Jackfruit and Broccoli


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

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

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

  • Both broccoli and jackfruit are high in Vitamin C and potassium.
  • Broccoli has 64% less calories than jackfruit.
  • Broccoli has 71% less carbohydrates than jackfruit.
  • Broccoli has more riboflavin, pantothenic acid and folate.
  • Broccoli has signficantly less sugar than jackfruit.
  • Broccoli is a great source of Vitamin K, calcium and dietary fiber.
Detailed nutritional comparison of jackfruit and broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Jackfruit src
Image of Broccoli src

Calories and Carbs

calories

Broccoli has 64% less calories than jackfruit - broccoli has 34 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 broccoli per calorie. Jackfruit has a macronutrient ratio of 7:88:5 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Jackfruit Broccoli
Protein 7% 27%
Carbohydrates 88% 64%
Fat 5% 9%
Alcohol ~ ~

carbohydrates

Broccoli has 71% less carbohydrates than jackfruit - broccoli has 6.6g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.

dietary fiber

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

sugar

Broccoli has signficantly less sugar than jackfruit - broccoli has 1.7g of sugar per 100 grams and jackfruit has 19.1g of sugar.

Protein

protein

Broccoli and jackfruit contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and jackfruit has 1.7g of protein.

Fat

saturated fat

Both broccoli and jackfruit are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.

Vitamins

Vitamin C

Both broccoli and jackfruit are high in Vitamin C. Broccoli has 551% more Vitamin C than jackfruit - broccoli has 89.2mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.

Vitamin A

Broccoli has 520% more Vitamin A than jackfruit - broccoli has 31ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.

Vitamin E

Broccoli and jackfruit contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has more Vitamin K than jackfruit - broccoli has 101.6ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.

The B Vitamins

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

Jackfruit Broccoli
Thiamin 0.105 MG 0.071 MG
Riboflavin 0.055 MG 0.117 MG
Niacin 0.92 MG 0.639 MG
Pantothenic acid 0.235 MG 0.573 MG
Vitamin B6 0.329 MG 0.175 MG
Folate 24 UG 63 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 96% more calcium than jackfruit - broccoli has 47mg of calcium per 100 grams and jackfruit has 24mg of calcium.

iron

Broccoli has 217% more iron than jackfruit - broccoli has 0.73mg of iron per 100 grams and jackfruit has 0.23mg of iron.

potassium

Both broccoli and jackfruit are high in potassium. Jackfruit has 42% more potassium than broccoli - broccoli has 316mg 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 Broccoli
beta-carotene 61 UG 361 UG
alpha-carotene 6 UG 25 UG
lutein + zeaxanthin 157 UG 1403 UG

Omega-3 and Omega-6

omega 3s

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

Jackfruit Broccoli
alpha linoleic acid 0.079 G 0.0215 G
Total 0.079 G 0.0215 G

omega 6s

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

Jackfruit Broccoli
other omega 6 0.004 G 0.006 G
linoleic acid 0.015 G 0.049 G
Total 0.019 G 0.055 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 Jackfruit or Broccoli .

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

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FAQ

Does broccoli or jackfruit contain more calories in 100 grams?
Broccoli has 60% less calories than jackfruit - broccoli has 34 calories in 100g and jackfruit has 95 calories.

Does broccoli or jackfruit have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than jackfruit - broccoli has 6.6g of carbs for 100g and jackfruit has 23.3g of carbohydrates.

Does broccoli or jackfruit contain more potassium?
Both broccoli and jackfruit are high in potassium. Jackfruit has 40% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and jackfruit has 448mg of potassium.