Jackfruit vs. Onion

Nutrition comparison of Jackfruit and Onion


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

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

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

  • Jackfruit has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Jackfruit is a great source of Vitamin C.
  • Jackfruit is an excellent source of potassium.
  • Onion has 58% less calories than jackfruit.
  • Onion has 60% less carbohydrates than jackfruit.
  • Onion has signficantly less sugar than jackfruit.
Detailed nutritional comparison of jackfruit and onion 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 Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Jackfruit src
Image of Onion src

Calories and Carbs

calories

Onion has 58% less calories than jackfruit - onion has 40 calories per 100 grams and jackfruit has 95 calories.

For macronutrient ratios, jackfruit is lighter in protein, heavier in fat and similar to onion for carbs. Jackfruit has a macronutrient ratio of 6:88:6 and for onion, 11:88:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Jackfruit Onion
Protein 6% 11%
Carbohydrates 88% 88%
Fat 6% 2%
Alcohol ~ ~

carbohydrates

Onion has 60% less carbohydrates than jackfruit - onion has 9.3g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.

dietary fiber

Onion and jackfruit contain similar amounts of dietary fiber - onion has 1.7g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.

sugar

Onion has signficantly less sugar than jackfruit - onion has 4.2g of sugar per 100 grams and jackfruit has 19.1g of sugar.

Protein

protein

Onion and jackfruit contain similar amounts of protein - onion has 1.1g of protein per 100 grams and jackfruit has 1.7g of protein.

Fat

saturated fat

Both onion and jackfruit are low in saturated fat - onion has 0.04g 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 85% more Vitamin C than onion - onion has 7.4mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.

Vitamin A

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

Vitamin E

Onion and jackfruit contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.

Vitamin K

Onion and jackfruit contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.

The B Vitamins

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

Jackfruit Onion
Thiamin 0.105 MG 0.046 MG
Riboflavin 0.055 MG 0.027 MG
Niacin 0.92 MG 0.116 MG
Pantothenic acid 0.235 MG 0.123 MG
Vitamin B6 0.329 MG 0.12 MG
Folate 24 UG 19 UG

Minerals

calcium

Onion and jackfruit contain similar amounts of calcium - onion has 23mg of calcium per 100 grams and jackfruit has 24mg of calcium.

iron

Onion and jackfruit contain similar amounts of iron - onion has 0.21mg of iron per 100 grams and jackfruit has 0.23mg of iron.

potassium

Jackfruit is an excellent source of potassium and it has 207% more potassium than onion - onion has 146mg 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 Onion
beta-carotene 61 UG 1 UG
alpha-carotene 6 UG ~
lutein + zeaxanthin 157 UG 4 UG

Omega-3 and Omega-6

omega 3s

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

Jackfruit Onion
alpha linoleic acid 0.079 G 0.004 G
Total 0.079 G 0.004 G

omega 6s

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

Jackfruit Onion
other omega 6 0.004 G ~
linoleic acid 0.015 G 0.013 G
Total 0.019 G 0.013 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 Onion (Onions, raw) .

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G Water G
G Starch G
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FAQ

Does onion or jackfruit contain more calories in 100 grams?
Onion has 60% less calories than jackfruit - onion has 40 calories in 100g and jackfruit has 95 calories.

Does onion or jackfruit have more carbohydrates?
By weight, onion has 60% fewer carbohydrates than jackfruit - onion has 9.3g of carbs for 100g and jackfruit has 23.3g of carbohydrates.

Does onion or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 210% more potassium than onion - onion has 146mg of potassium in 100 grams and jackfruit has 448mg of potassium.