Jackfruit vs. Zucchini

Nutrition comparison of Jackfruit and Zucchini


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

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

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

  • Both zucchini and jackfruit are high in Vitamin C and potassium.
  • Jackfruit has more thiamin and niacin.
  • Zucchini has 6.4 times less carbohydrates than jackfruit.
  • Zucchini has signficantly less calories than jackfruit.
  • Zucchini has signficantly less sugar than jackfruit.
Detailed nutritional comparison of jackfruit and zucchini 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 Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Jackfruit src
Image of Zucchini src

Calories and Carbs

calories

Zucchini has signficantly less calories than jackfruit - zucchini has 17 calories per 100 grams and jackfruit has 95 calories.

For macronutrient ratios, jackfruit is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Jackfruit has a macronutrient ratio of 7:88:5 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Jackfruit Zucchini
Protein 7% 24%
Carbohydrates 88% 62%
Fat 5% 14%
Alcohol ~ ~

carbohydrates

Zucchini has 6.4 times less carbohydrates than jackfruit - zucchini has 3.1g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.

dietary fiber

Jackfruit has 50% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.

sugar

Zucchini has signficantly less sugar than jackfruit - zucchini has 2.5g of sugar per 100 grams and jackfruit has 19.1g of sugar.

Protein

protein

Zucchini and jackfruit contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and jackfruit has 1.7g of protein.

Fat

saturated fat

Both zucchini and jackfruit are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.

Vitamins

Vitamin C

Both zucchini and jackfruit are high in Vitamin C. Zucchini has 31% more Vitamin C than jackfruit - zucchini has 17.9mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.

Vitamin A

Zucchini and jackfruit contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.

Vitamin E

Zucchini and jackfruit contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.

Vitamin K

Zucchini and jackfruit contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.

The B Vitamins

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

Jackfruit Zucchini
Thiamin 0.105 MG 0.045 MG
Riboflavin 0.055 MG 0.094 MG
Niacin 0.92 MG 0.451 MG
Pantothenic acid 0.235 MG 0.204 MG
Vitamin B6 0.329 MG 0.163 MG
Folate 24 UG 24 UG

Minerals

calcium

Zucchini and jackfruit contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and jackfruit has 24mg of calcium.

iron

Zucchini and jackfruit contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and jackfruit has 0.23mg of iron.

potassium

Both zucchini and jackfruit are high in potassium. Jackfruit has 72% more potassium than zucchini - zucchini has 261mg 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 zucchini contain significant amounts of beta-carotene.

Jackfruit Zucchini
beta-carotene 61 UG 120 UG
alpha-carotene 6 UG ~
lutein + zeaxanthin 157 UG 2125 UG

Omega-3 and Omega-6

omega 3s

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

Jackfruit Zucchini
alpha linoleic acid 0.079 G 0.061 G
Total 0.079 G 0.061 G

omega 6s

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

Jackfruit Zucchini
other omega 6 0.004 G 0.001 G
linoleic acid 0.015 G 0.03 G
Total 0.019 G 0.031 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 Zucchini .

Note: The specific food items compared are: Jackfruit (Jackfruit, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

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G Water G
G Starch G
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FAQ

Does zucchini or jackfruit contain more calories in 100 grams?
Zucchini has signficantly less calories than jackfruit - zucchini has 17 calories in 100g and jackfruit has 95 calories.

Does zucchini or jackfruit have more carbohydrates?
By weight, zucchini has 6.4 times fewer carbohydrates than jackfruit - zucchini has 3.1g of carbs for 100g and jackfruit has 23.3g of carbohydrates.

Does zucchini or jackfruit contain more potassium?
Both zucchini and jackfruit are high in potassium. Jackfruit has 70% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and jackfruit has 448mg of potassium.