Breadfruit vs Jackfruit – Comparison of Taste And Nutrition Facts

Breadfruit

It is a large football-sized fruit which averages 10 to 30 cm in diameter and weighs as much as 12 pounds.

The fruit got its name due to the high starch content. It is very popular throughout the Pacific Islands and Southeast Asia.

Breadfruit can be boiled, roasted, baked, or fried as well as it can be juiced to make a healthy and refreshing drink. Also, it is perfect for eating with a sauce or plain.

Note – it should never be refrigerated due to the fact that it can undergo chilling injury at temperatures below 12 Fahrenheit.

Nutrition Facts

100g of raw breadfruit contains about:

  • 103 calories;
  • 1.1 grams protein;
  • 27.1 grams carbohydrate;
  • 4.9 grams dietary fiber;
  • 0.2 gram fat;
  • 490 milligrams potassium (10 percent daily value);
  • 29 milligrams vitamin C (32 percent DV);
  • 25 milligrams magnesium (6 percent DV);
  • 0.1 milligram thiamine (9 percent DV);
  • 0.5 milligram pantothenic acid (9 percent DV);
  • 0.1 milligram vitamin B6 (8 percent DV);
  • 0.9 milligram niacin (6 percent DV);
  • 0.1 milligram copper (9 percent DV);
  • 0.1 milligram manganese (3 percent DV);
  • 30 milligrams phosphorus (4 percent DV);
  • 14 micrograms folate (4 percent DV);
  • 0.5 milligram iron (7 percent DV);
  • 17 milligrams calcium (2 percent DV);
  • 0.1 milligram riboflavin (2 percent DV).

Health Benefits

Reduces Blood Pressures

This fruit is high in vitamin C, a nutrient which benefits your health in numerous ways. Vitamin C is probably most well known for its protection against things such as the common cold.

Vitamin C helps in the absorption of iron, helps to repair and regenerate tissues, prevents scurvy, and decreases triglycerides and LDL cholesterol.

People who intake approximately 500 mg of vitamin C a day have an average drop in diastolic pressure of 1.5 points and systolic blood pressure of 4 points, according to a study that was conducted at Johns Hopkins.

100g of this fruit contains 29 mg vitamin C which is about 32 percent of the daily recommended intake.

Diabetess

Dietary fiber comes from the parts of fruits and vegetables your body can’t digest.

People with high intakes of fiber appear to be at notably lower risk for developing:

  • certain gastrointestinal diseases;
  • obesity;
  • high blood pressure;
  • stroke;
  • coronary heart disease.

Increasing dietary fiber intake also improves blood glycemia (sugar) levels in diabetic individuals.

100g of this fruit has 4.9 g dietary fiber which is about 13 percent of the daily recommended intake.

Potassium

Potassium is the main essential mineral in charge of muscle contraction, including the heartbeat, in the body.

Moreover, this mineral is important for the nerves, kidneys, and digestive system to operate healthily as well as for regulating the body’s acid-base balance, fluid balance, and blood pressure.

100g of this fruit has 490 mg potassium which is about 10 percent of the daily recommended intake.

Note – this mineral can be lost from your body due to diarrhea, vomiting, excessive sweating, or overuse of laxatives.

Antioxidant Properties

Breadfruit is an excellent source of antioxidants. They reduce your risk of heart disease, cancer, and stroke. Plus, antioxidants combat the effects of aging.

Taste

The flavor is mild and similar to that of artichoke and potato.

Also, the immature fruit is watery and rubbery even when cooked, while the ripe fruit is soft to the touch with an aromatic fragrance.

Side Effects

There are no scientifically proven side effects.

Jackfruit

It is an exotic, tropical fruit which has been cultivated in the Southeast Asian countries for hundreds of years. It weighs 3 to 30 kilograms.

This fruit is typically cooked as a vegetable, consumed as a fruit, and processed to make chips and sweets.

Nutrition Facts

100g of raw jackfruit contains about:

  • 95 calories;
  • 1.7 grams protein;
  • 23.3 grams carbohydrate;
  • 1.5 grams dietary fiber;
  • 0.6 gram fat;
  • 448 milligrams potassium (10 percent DV);
  • 13,7 milligrams vitamin C (15 percent DV);
  • 29 milligrams magnesium (7 percent DV);
  • 0.1 milligram thiamine (9 percent DV);
  • 0.2 milligram pantothenic acid (5 percent DV);
  • 0.3 milligram vitamin B6 (25 percent DV);
  • 0.9 milligram niacin (6 percent DV);
  • 0.1 milligram copper (8 percent DV);
  • 0.1 milligram manganese (2 percent DV);
  • 21 milligrams phosphorus (3 percent DV);
  • 24 micrograms folate (6 percent DV);
  • 0.2 milligram iron (3 percent DV);
  • 24 milligrams calcium (2 percent DV);
  • 0.1 milligram riboflavin (4 percent DV).

Health Benefits

Copper

This trace mineral is well known for its incredible anti-viral, anti-bacterial, and anti-inflammatory properties.

Also, it can help increase energy throughout a person’s day, prevent aging, promote red blood cells, and limit the pain from arthritis.

100g of this fruit has 0.1 mg copper that is approximately 8 percent of the daily recommended intake.

Vitamin B6

Vitamin B6, also referred to as pyridoxine, is a member of the B-complex vitamin family.

It has been dubbed vital to proper cardiovascular health for the important role it plays in decreasing homocysteine (a type of amino acid) and it is useful in the production of red blood cells.

Moreover, this vitamin is involved in the formation of myelin, the insulation of the brain’s wiring.

100g of this fruit has 0.3 mg vitamin B6 that is approximately 25 percent of the daily recommended intake.

Good for Pregnant Women

Magnesium is an essential mineral which is found in every single tissue in the human body (muscles, bones, brain, etc.). It has an important role in almost every single task the body has, including:

  • supporting heart health;
  • helping prevent inflammation;
  • boosting immunity;
  • stabilizing membranes;
  • creating energy in the body.

Moreover, this mineral provides protection from a variety of chronic diseases, particularly those associated with emotional stress and aging. Also, a deficiency in magnesium leads to insulin resistance and high blood pressure.

100g of this fruit has 29 mg magnesium that is approximately 7 percent of the daily recommended intake.

Taste

Ripe and raw, jackfruit tastes like a cross between a mango, papaya, and pineapple.

Side Effects

There are no scientifically proven side effects.

Breadfruit vs Jackfruit – Which Has A Better Nutritional Profile?

In conclusion, both fruits are nutritious and should be part of your diet, but jackfruit has a slightly better nutritional profile due to a higher content of vitamin B6, folate, protein, vitamin A (in the form of carotenoids).

References

https://www.actahort.org/books/757/757_24.htm
https://onlinelibrary.wiley.com/doi/abs/10.1002/star.19950470802
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-4549.2008.00341.x