Jackfruit vs Pumpkin: Nutrition & Calories Compare


Jackfruit vs Pumpkin
Nutrition Facts
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Jackfruit vs Pumpkin 100g Compare
per 100g | Jackfruit | Pumpkin |
---|---|---|
Calories | 95 | 26 |
Carbohydrates | 23.25 g | 6.5 g |
Fat | 0.64 g | 0.1 g |
Dietary fiber | 1.5 g | 0.5 g |
Protein | 1.72 g | 1 g |
Calcium | 24 mg | 21 mg |
Iron | 0.23 mg | 0.8 mg |
Magnessium | 29 mg | 12 mg |
Potassium | 448 mg | 340 mg |
Sodium | 2 mg | 1 mg |
Vitaminium A | 110 µg | 7384 µg |
Vitaminium B1 (Thiamine) | 0.105 mg | 0.05 mg |
Vitaminium B2 (riboflavin) | 0.055 mg | 0.11 mg |
Vitaminium B3 (Niacin) | 0.92 mg | 0.6 mg |
Vitaminium B6 | 0.329 mg | 0.061 mg |
Vitaminium B9 (Folic acid) | 0.024 mg | 16 mg |
Vitaminium C | 13.7 mg | 9 mg |
Vitaminium E | 0.34 mg | 1.06 mg |
Vitaminium K | 10 µg | 1.1 µg |
Beta karoten | 61 mg | 3100 mg |
Exploring the Nutritional Worlds of Jackfruit and Pumpkin
Jackfruit and pumpkin, two fruits that sit on opposite sides of the culinary spectrum, each bring a unique set of flavors, textures, and nutritional benefits to the table. While one is hailed as a meat substitute for its texture and size, the other is celebrated for its role in sweet and savory dishes alike. Let's dive into some fascinating facts about these two foods before comparing their nutritional profiles.
Jackfruit: The Meaty Fruit
Jackfruit is known for its impressively large size and meat-like texture, making it a popular meat substitute in vegetarian and vegan dishes. Native to South Asia, this fruit can weigh up to 55 pounds (25 kilograms), making it the largest tree-borne fruit. Its versatility is unmatched; it can be used in desserts, savory dishes, and even as a snack. Beyond its culinary uses, jackfruit is packed with nutrients, offering a range of vitamins and minerals, alongside a decent amount of fiber.
Pumpkin: More Than Just a Halloween Decoration
On the other hand, pumpkin is synonymous with fall and is a staple in a variety of dishes, from the iconic pumpkin pie to hearty soups. But its uses extend beyond the kitchen; pumpkins are also famous for their role in Halloween as jack-o'-lanterns. Nutritionally, pumpkins are a powerhouse of vitamins, particularly vitamin A, and contain fewer calories, making them a great option for those monitoring their calorie intake.
Comparing Their Nutritional Profiles
When we look at the nutritional content of jackfruit and pumpkin, it's clear that both offer unique benefits. Jackfruit, with 95 calories per serving, is richer in carbohydrates and fiber than pumpkin, which has only 26 calories. This makes jackfruit a good option for energy, while pumpkin is better for calorie-conscious diets.
Jackfruit's protein content is slightly higher than pumpkin's, making it a beneficial component of vegetarian and vegan diets. However, pumpkin leads in the vitamin A department, boasting a staggering 7384 IU compared to jackfruit's 110 IU. This high vitamin A content contributes to pumpkin's role in improving vision, skin health, and immune function.
Both fruits are low in fat, with jackfruit containing a minimal 0.64 grams and pumpkin even less at 0.1 grams. They are also cholesterol-free, supporting heart health. When it comes to minerals, jackfruit offers more magnesium and potassium, which are essential for muscle and nerve function, as well as hydration. Pumpkin, however, provides more iron and phosphorus, necessary for energy production and bone health.
One cannot ignore the glycemic index (GI) where jackfruit stands at 70, indicating a faster rise in blood sugar levels post-consumption, whereas pumpkin's GI is not specified but is generally considered to be lower. This makes pumpkin a potentially better choice for individuals managing blood sugar levels.
Conclusion
In conclusion, both jackfruit and pumpkin are nutritious in their own right, offering a variety of vitamins and minerals. Your choice between the two may depend on your dietary needs, preferences, and the specific health benefits you're seeking. Whether you're looking for a meat substitute with a dense nutritional profile or a low-calorie option rich in vitamin A, incorporating these fruits into your diet can add both flavor and nutrition. Remember, a balanced diet is about variety and enjoying the wide range of nutrients different foods have to offer.
Jackfruit 100g
95kcalCalories source
- 88% CARBS.
- 7% PROTEIN
- 5% FAT
Pumpkin 100g
26kcalCalories source
- 84% CARBS
- 13% PROTEIN
- 3% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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