Jackfruit vs. Pork
Nutrition comparison of Jackfruit and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and pork:
- Both pork and jackfruit are high in potassium.
- Jackfruit has signficantly more dietary fiber than pork.
- Jackfruit is a great source of Vitamin C.
- Pork has more thiamin, riboflavin, niacin and Vitamin B12, however, jackfruit contains more folate.
- Pork has signficantly less carbohydrates than jackfruit.
- Pork has signficantly less sugar than jackfruit.
- Pork is an excellent source of protein.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and jackfruit has 68% less calories than pork - pork has 297 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is much lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Jackfruit has a macronutrient ratio of 6:88:6 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Pork | |
|---|---|---|
| Protein | 6% | 36% |
| Carbohydrates | 88% | ~ |
| Fat | 6% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has signficantly less carbohydrates than jackfruit - jackfruit has 23.3g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Jackfruit has signficantly more dietary fiber than pork - jackfruit has 1.5g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has signficantly less sugar than jackfruit - jackfruit has 19.1g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 13 times more protein than jackfruit - pork has 25.7g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Pork is high in saturated fat and jackfruit has 97% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
cholesterol
Jackfruit has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and jackfruit does not contain significant amounts.
Vitamins
Vitamin C
Jackfruit is a great source of Vitamin C and it has 18 times more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Pork and jackfruit contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than jackfruit - pork has 21iu of Vitamin D per 100 grams and jackfruit does not contain significant amounts.
Vitamin E
Pork and jackfruit contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
The B Vitamins
Pork has more thiamin, riboflavin, niacin and Vitamin B12, however, jackfruit contains more folate. Both jackfruit and pork contain significant amounts of pantothenic acid and Vitamin B6.
| Jackfruit | Pork | |
|---|---|---|
| Thiamin | 0.105 MG | 0.706 MG |
| Riboflavin | 0.055 MG | 0.22 MG |
| Niacin | 0.92 MG | 4.206 MG |
| Pantothenic acid | 0.235 MG | 0.52 MG |
| Vitamin B6 | 0.329 MG | 0.391 MG |
| Folate | 24 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pork and jackfruit contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Pork has 461% more iron than jackfruit - pork has 1.3mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both pork and jackfruit are high in potassium. Jackfruit has 24% more potassium than pork - pork has 362mg of potassium per 100 grams and jackfruit has 448mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both jackfruit and pork contain significant amounts of alpha linoleic acid (ALA).
| Jackfruit | Pork | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.07 G |
| Total | 0.079 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than jackfruit per 100 grams.
| Jackfruit | Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 0.015 G | 1.64 G |
| Total | 0.015 G | 1.72 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 (%) |
Cooked Pork 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 pork or jackfruit contain more calories in 100 grams?Pork is high in calories and jackfruit has 70% less calories than pork - pork has 297 calories in 100g and jackfruit has 95 calories.
Is pork or jackfruit better for protein?
Pork is a fantastic source of protein and it has 13 times more protein than jackfruit - pork has 25.7g of protein per 100 grams and jackfruit has 1.7g of protein.
Does jackfruit or pork have more carbohydrates?
By weight, pork has signficantly fewer carbohydrates than jackfruit - jackfruit has 23.3g of carbs for 100g and pork has no carbs..
Does pork or jackfruit contain more potassium?
Both pork and jackfruit are high in potassium. Jackfruit has 20% more potassium than pork - pork has 362mg of potassium in 100 grams and jackfruit has 448mg of potassium.