Jackfruit vs. Russet Potato

Nutrition comparison of Jackfruit and Russet Potato


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

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

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

  • Both russet potato and jackfruit are high in potassium.
  • Jackfruit is a great source of Vitamin C.
  • Russet potato has signficantly less sugar than jackfruit.
Detailed nutritional comparison of jackfruit and russet potato 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Jackfruit src
Image of Russet Potato src

Calories and Carbs

calories

Russet potato and jackfruit contain similar amounts of calories - russet potato has 79 calories per 100 grams and jackfruit has 95 calories.

For macronutrient ratios, jackfruit is heavier in fat and similar to russet potato for protein and carbs. Jackfruit has a macronutrient ratio of 7:88:5 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Jackfruit Russet Potato
Protein 7% 10%
Carbohydrates 88% 89%
Fat 5% 1%
Alcohol ~ ~

carbohydrates

Russet potato and jackfruit contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.

dietary fiber

Russet potato and jackfruit contain similar amounts of dietary fiber - russet potato has 1.3g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.

sugar

Russet potato has signficantly less sugar than jackfruit - russet potato has 0.62g of sugar per 100 grams and jackfruit has 19.1g of sugar.

Protein

protein

Russet potato and jackfruit contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and jackfruit has 1.7g of protein.

Fat

saturated fat

Both russet potato and jackfruit are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.

Vitamins

Vitamin C

Jackfruit is a great source of Vitamin C and it has 140% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.

Vitamin A

Jackfruit and russet potato contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.

Vitamin E

Russet potato and jackfruit contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.

Vitamin K

Russet potato and jackfruit contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.

The B Vitamins

Both jackfruit and russet potato contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Jackfruit Russet Potato
Thiamin 0.105 MG 0.082 MG
Riboflavin 0.055 MG 0.033 MG
Niacin 0.92 MG 1.035 MG
Pantothenic acid 0.235 MG 0.301 MG
Vitamin B6 0.329 MG 0.345 MG
Folate 24 UG 14 UG

Minerals

calcium

Jackfruit has 85% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and jackfruit has 24mg of calcium.

iron

Russet potato has 274% more iron than jackfruit - russet potato has 0.86mg of iron per 100 grams and jackfruit has 0.23mg of iron.

potassium

Both russet potato and jackfruit are high in potassium. Russet potato is very similar to russet potato for potassium - russet potato has 417mg 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 Russet Potato
beta-carotene 61 UG ~
alpha-carotene 6 UG ~
lutein + zeaxanthin 157 UG 5 UG

Omega-3 and Omega-6

omega 3s

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

Jackfruit Russet Potato
alpha linoleic acid 0.079 G 0.01 G
Total 0.079 G 0.01 G

omega 6s

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

Jackfruit Russet Potato
other omega 6 0.004 G ~
linoleic acid 0.015 G 0.032 G
Total 0.019 G 0.032 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 Russet Potato .

Note: The specific food items compared are: Jackfruit (Jackfruit, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

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G Water G
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FAQ

Does russet potato or jackfruit contain more calories in 100 grams?
Russet potato and jackfruit contain similar amounts of calories - russet potato has 79 calories in 100g and jackfruit has 95 calories.

Does russet potato or jackfruit have more carbohydrates?
By weight, russet potato and jackfruit contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and jackfruit has 23.3g of carbohydrates.

Does russet potato or jackfruit contain more potassium?
Both russet potato and jackfruit are high in potassium. Russet potato is very similar to russet potato for potassium - russet potato has 417mg of potassium in 100 grams and jackfruit has 448mg of potassium.