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.
Detailed nutritional comparison of jackfruit and squash 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 Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Jackfruit src
Image of Squash src

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 similar to squash for protein, carbs and fat. Jackfruit has a macronutrient ratio of 7:88:5 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Jackfruit Squash
Protein 7% 8%
Carbohydrates 88% 90%
Fat 5% 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 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 Squash .

Note: The specific food items compared are: Jackfruit (Jackfruit, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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G Water G
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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.