Jackfruit vs. Watermelon
Nutrition comparison of Jackfruit and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and watermelon:
- Jackfruit has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Jackfruit is a great source of Vitamin C.
- Jackfruit is an excellent source of potassium.
- Watermelon has 68% less calories than jackfruit.
- Watermelon has 68% less carbohydrates than jackfruit.
- Watermelon has 68% less sugar than jackfruit.
- Watermelon has more beta-carotene and lycopene than jackfruit, however, jackfruit contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 68% less calories than jackfruit - watermelon has 30 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is similar to watermelon for protein, carbs and fat. Jackfruit has a macronutrient ratio of 6:88:6 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Watermelon | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 88% | 90% |
| Fat | 6% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 68% less carbohydrates than jackfruit - watermelon has 7.6g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Jackfruit has 275% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Watermelon has 68% less sugar than jackfruit - watermelon has 6.2g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Watermelon and jackfruit contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both watermelon and jackfruit are low in saturated fat - watermelon has 0.02g 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 69% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Watermelon has 460% more Vitamin A than jackfruit - watermelon has 28ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Watermelon and jackfruit contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Watermelon and jackfruit contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both jackfruit and watermelon contain significant amounts of pantothenic acid.
| Jackfruit | Watermelon | |
|---|---|---|
| Thiamin | 0.105 MG | 0.033 MG |
| Riboflavin | 0.055 MG | 0.021 MG |
| Niacin | 0.92 MG | 0.178 MG |
| Pantothenic acid | 0.235 MG | 0.221 MG |
| Vitamin B6 | 0.329 MG | 0.045 MG |
| Folate | 24 UG | 3 UG |
Minerals
calcium
Jackfruit has 243% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Watermelon and jackfruit contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Jackfruit is an excellent source of potassium and it has 300% more potassium than watermelon - watermelon has 112mg 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, watermelon has more beta-carotene and lycopene than jackfruit per 100 grams, however, jackfruit contains more lutein + zeaxanthin than watermelon per 100 grams.
| Jackfruit | Watermelon | |
|---|---|---|
| beta-carotene | 61 UG | 303 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 157 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both jackfruit and watermelon contain small amounts of linoleic acid.
| Jackfruit | Watermelon | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.05 G |
| Total | 0.019 G | 0.05 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 Watermelon (Watermelon, raw) .
Jackfruit g
()
|
Daily Values (%) |
Watermelon 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 watermelon or jackfruit contain more calories in 100 grams?Watermelon has 70% less calories than jackfruit - watermelon has 30 calories in 100g and jackfruit has 95 calories.
Does watermelon or jackfruit have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than jackfruit - watermelon has 7.6g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does watermelon or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 300% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and jackfruit has 448mg of potassium.