Grapefruit vs. Jackfruit
Nutrition comparison of Grapefruit and Jackfruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
jackfruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and jackfruit:
- Both grapefruit and jackfruit are high in Vitamin C.
- Grapefruit has 54% less carbohydrates than jackfruit.
- Grapefruit has 56% less calories than jackfruit.
- Grapefruit has 64% less sugar than jackfruit.
- Grapefruit has more beta-carotene and lycopene than jackfruit, however, jackfruit contains more lutein + zeaxanthin than grapefruit.
- Jackfruit has more thiamin, niacin and Vitamin B6.
- Jackfruit is an excellent source of potassium.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Jackfruit (Jackfruit, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Grapefruit has 56% less calories than jackfruit - grapefruit has 42 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, grapefruit is similar to jackfruit for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for jackfruit, 6:88:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Jackfruit | |
|---|---|---|
| Protein | 7% | 6% |
| Carbohydrates | 91% | 88% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Grapefruit has 54% less carbohydrates than jackfruit - grapefruit has 10.7g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Grapefruit and jackfruit contain similar amounts of dietary fiber - grapefruit has 1.6g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Grapefruit has 64% less sugar than jackfruit - grapefruit has 6.9g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Grapefruit and jackfruit contain similar amounts of protein - grapefruit has 0.77g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both grapefruit and jackfruit are low in saturated fat - grapefruit has 0.02g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both grapefruit and jackfruit are high in Vitamin C. Grapefruit has 128% more Vitamin C than jackfruit - grapefruit has 31.2mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Grapefruit has 10 times more Vitamin A than jackfruit - grapefruit has 58ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Grapefruit and jackfruit contain similar amounts of Vitamin E - grapefruit has 0.13mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
The B Vitamins
Jackfruit has more thiamin, niacin and Vitamin B6. Both grapefruit and jackfruit contain significant amounts of riboflavin, pantothenic acid and folate.
| Grapefruit | Jackfruit | |
|---|---|---|
| Thiamin | 0.043 MG | 0.105 MG |
| Riboflavin | 0.031 MG | 0.055 MG |
| Niacin | 0.204 MG | 0.92 MG |
| Pantothenic acid | 0.262 MG | 0.235 MG |
| Vitamin B6 | 0.053 MG | 0.329 MG |
| Folate | 13 UG | 24 UG |
Minerals
calcium
Grapefruit and jackfruit contain similar amounts of calcium - grapefruit has 22mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Grapefruit and jackfruit contain similar amounts of iron - grapefruit has 0.08mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Jackfruit is an excellent source of potassium and it has 232% more potassium than grapefruit - grapefruit has 135mg 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, grapefruit has more beta-carotene and lycopene than jackfruit per 100 grams, however, jackfruit contains more lutein + zeaxanthin than grapefruit per 100 grams. Both grapefruit and jackfruit contain small amounts of alpha-carotene.
| Grapefruit | Jackfruit | |
|---|---|---|
| beta-carotene | 686 UG | 61 UG |
| alpha-carotene | 3 UG | 6 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 157 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Jackfruit | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.079 G |
| Total | 0.008 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and jackfruit contain small amounts of linoleic acid.
| Grapefruit | Jackfruit | |
|---|---|---|
| linoleic acid | 0.029 G | 0.015 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.029 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.
Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Jackfruit (Jackfruit, raw) .
Grapefruit g
()
|
Daily Values (%) |
Jackfruit 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 grapefruit or jackfruit contain more calories in 100 grams?Grapefruit has 60% less calories than jackfruit - grapefruit has 42 calories in 100g and jackfruit has 95 calories.
Does grapefruit or jackfruit have more carbohydrates?
By weight, grapefruit has 50% fewer carbohydrates than jackfruit - grapefruit has 10.7g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does grapefruit or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 230% more potassium than grapefruit - grapefruit has 135mg of potassium in 100 grams and jackfruit has 448mg of potassium.