Jackfruit vs. Leeks

Nutrition comparison of Jackfruit and Leeks


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

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

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

  • Jackfruit has more niacin, however, leek contains more folate.
  • Jackfruit is an excellent source of potassium.
  • Leek has signficantly less sugar than jackfruit.
  • Leek has signficantly more Vitamin A than jackfruit.
  • Leek is a great source of calcium and iron.
Detailed nutritional comparison of jackfruit and leeks 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 Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.


Image of Jackfruit src
Image of Leeks src

Calories and Carbs

calories

Leek has 36% less calories than jackfruit - leek has 61 calories per 100 grams and jackfruit has 95 calories.

For macronutrient ratios, jackfruit is similar to leeks for protein, carbs and fat. Jackfruit has a macronutrient ratio of 6:88:6 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Jackfruit Leeks
Protein 6% 9%
Carbohydrates 88% 86%
Fat 6% 5%
Alcohol ~ ~

carbohydrates

Leek has 39% less carbohydrates than jackfruit - leek has 14.2g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.

dietary fiber

Leeks and jackfruit contain similar amounts of dietary fiber - leek has 1.8g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.

sugar

Leek has signficantly less sugar than jackfruit - leek has 3.9g of sugar per 100 grams and jackfruit has 19.1g of sugar.

Protein

protein

Leeks and jackfruit contain similar amounts of protein - leek has 1.5g of protein per 100 grams and jackfruit has 1.7g of protein.

Fat

saturated fat

Both leeks and jackfruit are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.

Vitamins

Vitamin C

Leeks and jackfruit contain similar amounts of Vitamin C - leek has 12mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.

Vitamin A

Leek has signficantly more Vitamin A than jackfruit - leek has 83ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.

Vitamin E

Leeks and jackfruit contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.

Vitamin K

Leek has more Vitamin K than jackfruit - leek has 47ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.

The B Vitamins

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

Jackfruit Leeks
Thiamin 0.105 MG 0.06 MG
Riboflavin 0.055 MG 0.03 MG
Niacin 0.92 MG 0.4 MG
Pantothenic acid 0.235 MG 0.14 MG
Vitamin B6 0.329 MG 0.233 MG
Folate 24 UG 64 UG

Minerals

calcium

Leek is a great source of calcium and it has 146% more calcium than jackfruit - leek has 59mg of calcium per 100 grams and jackfruit has 24mg of calcium.

iron

Leek is a great source of iron and it has 813% more iron than jackfruit - leek has 2.1mg of iron per 100 grams and jackfruit has 0.23mg of iron.

potassium

Jackfruit is an excellent source of potassium and it has 149% more potassium than leek - leek has 180mg 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 Leeks
beta-carotene 61 UG 1000 UG
alpha-carotene 6 UG ~
lutein + zeaxanthin 157 UG 1900 UG

Omega-3 and Omega-6

omega 3s

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

Jackfruit Leeks
alpha linoleic acid 0.079 G 0.099 G
Total 0.079 G 0.099 G

omega 6s

Comparing omega-6 fatty acids, leek has more linoleic acid than jackfruit per 100 grams.

Jackfruit Leeks
other omega 6 0.004 G ~
linoleic acid 0.015 G 0.067 G
Total 0.019 G 0.067 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 Leeks (Leeks, (bulb and lower leaf-portion), raw) .

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G Starch G
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FAQ

Does leeks or jackfruit contain more calories in 100 grams?
Leek has 40% less calories than jackfruit - leek has 61 calories in 100g and jackfruit has 95 calories.

Does leeks or jackfruit have more carbohydrates?
By weight, leek has 40% fewer carbohydrates than jackfruit - leek has 14.2g of carbs for 100g and jackfruit has 23.3g of carbohydrates.

Does leeks or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 150% more potassium than leek - leek has 180mg of potassium in 100 grams and jackfruit has 448mg of potassium.

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