Jackfruit vs. Orange
Nutrition comparison of Jackfruit and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and orange:
- Both orange and jackfruit are high in Vitamin C.
- Jackfruit has more niacin and Vitamin B6.
- Jackfruit is an excellent source of potassium.
- Orange has 52% less calories than jackfruit.
- Orange has 52% less sugar than jackfruit.
- Orange is a great source of calcium and dietary fiber.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange has 52% less calories than jackfruit - orange has 46 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is similar to orange for protein, carbs and fat. Jackfruit has a macronutrient ratio of 6:88:6 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Orange | |
|---|---|---|
| Protein | 6% | 6% |
| Carbohydrates | 88% | 91% |
| Fat | 6% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 50% less carbohydrates than jackfruit - orange has 11.5g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has 60% more dietary fiber than jackfruit - orange has 2.4g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Orange has 52% less sugar than jackfruit - orange has 9.1g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Orange and jackfruit contain similar amounts of protein - orange has 0.7g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both orange and jackfruit are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both orange and jackfruit are high in Vitamin C. Orange has 228% more Vitamin C than jackfruit - orange has 45mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Orange and jackfruit contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Orange and jackfruit contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
The B Vitamins
Jackfruit has more niacin and Vitamin B6. Both jackfruit and orange contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Jackfruit | Orange | |
|---|---|---|
| Thiamin | 0.105 MG | 0.1 MG |
| Riboflavin | 0.055 MG | 0.04 MG |
| Niacin | 0.92 MG | 0.4 MG |
| Pantothenic acid | 0.235 MG | 0.25 MG |
| Vitamin B6 | 0.329 MG | 0.051 MG |
| Folate | 24 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 79% more calcium than jackfruit - orange has 43mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Orange and jackfruit contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Jackfruit is an excellent source of potassium and it has 165% more potassium than orange - orange has 169mg 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, both jackfruit and orange contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Jackfruit | Orange | |
|---|---|---|
| beta-carotene | 61 UG | 71 UG |
| alpha-carotene | 6 UG | 11 UG |
| lutein + zeaxanthin | 157 UG | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than orange per 100 grams.
| Jackfruit | Orange | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.011 G |
| Total | 0.079 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both jackfruit and orange contain small amounts of linoleic acid.
| Jackfruit | Orange | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.031 G |
| Total | 0.019 G | 0.031 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.
Jackfruit g
()
|
Daily Values (%) |
Orange 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 orange or jackfruit contain more calories in 100 grams?Orange has 50% less calories than jackfruit - orange has 46 calories in 100g and jackfruit has 95 calories.
Does orange or jackfruit have more carbohydrates?
By weight, orange has 50% fewer carbohydrates than jackfruit - orange has 11.5g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does orange or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 170% more potassium than orange - orange has 169mg of potassium in 100 grams and jackfruit has 448mg of potassium.