Jackfruit vs. Squash
Nutrition comparison of Jackfruit and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and squash:
- Both squash and jackfruit are high in Vitamin C and potassium.
- Jackfruit has more riboflavin and Vitamin B6.
- Squash has 55% less carbohydrates than jackfruit.
- Squash has 58% less calories than jackfruit.
- Squash has more beta-carotene and alpha-carotene than jackfruit, however, jackfruit contains more lutein + zeaxanthin than squash.
- Squash has signficantly less sugar than jackfruit.
- Squash is a great source of calcium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash has 58% less calories than jackfruit - squash has 40 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is heavier in fat and similar to squash for protein and carbs. Jackfruit has a macronutrient ratio of 6:88:6 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Squash | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 88% | 91% |
| Fat | 6% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 55% less carbohydrates than jackfruit - squash has 10.5g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 113% more dietary fiber than jackfruit - squash has 3.2g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Squash has signficantly less sugar than jackfruit - squash has 2g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Squash and jackfruit contain similar amounts of protein - squash has 0.9g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both squash and jackfruit are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both squash and jackfruit are high in Vitamin C. Squash has a little more Vitamin C (10%) than jackfruit by weight - squash has 15.1mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 110 times more Vitamin A than jackfruit - squash has 558ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Squash and jackfruit contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Squash and jackfruit contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more riboflavin and Vitamin B6. Both jackfruit and squash contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Jackfruit | Squash | |
|---|---|---|
| Thiamin | 0.105 MG | 0.072 MG |
| Riboflavin | 0.055 MG | 0.017 MG |
| Niacin | 0.92 MG | 0.969 MG |
| Pantothenic acid | 0.235 MG | 0.359 MG |
| Vitamin B6 | 0.329 MG | 0.124 MG |
| Folate | 24 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 71% more calcium than jackfruit - squash has 41mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Squash and jackfruit contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both squash and jackfruit are high in potassium. Jackfruit has 58% more potassium than squash - squash has 284mg 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, squash has more beta-carotene and alpha-carotene than jackfruit per 100 grams, however, jackfruit contains more lutein + zeaxanthin than squash per 100 grams.
| Jackfruit | Squash | |
|---|---|---|
| beta-carotene | 61 UG | 4570 UG |
| alpha-carotene | 6 UG | 1130 UG |
| lutein + zeaxanthin | 157 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than squash per 100 grams.
| Jackfruit | Squash | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.024 G |
| Total | 0.079 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both jackfruit and squash contain small amounts of linoleic acid.
| Jackfruit | Squash | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.014 G |
| Total | 0.019 G | 0.014 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 Squash 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 squash or jackfruit contain more calories in 100 grams?Squash has 60% less calories than jackfruit - squash has 40 calories in 100g and jackfruit has 95 calories.
Does squash or jackfruit have more carbohydrates?
By weight, squash has 60% fewer carbohydrates than jackfruit - squash has 10.5g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does squash or jackfruit contain more potassium?
Both squash and jackfruit are high in potassium. Jackfruit has 60% more potassium than squash - squash has 284mg of potassium in 100 grams and jackfruit has 448mg of potassium.