Jackfruit vs pomegranate: which is healthier?
They are about equally nutrient-dense: jackfruit scores 54/100 and pomegranate 56/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Jackfruit
95 kcal per 100 g. 1 cup sliced: 165 g
Pomegranate
83 kcal per 100 g. 1/2 cup arils: 87 g
Which to pick for your goal
- Fewer caloriesPomegranate95 vs 83 kcal per 100 g
- More proteinAbout even1.7 vs 1.7 g per 100 g
- More fiberPomegranate1.5 vs 4 g per 100 g
- Less sugarPomegranate19 vs 14 g per 100 g
- More potassiumJackfruit448 vs 236 mg per 100 g
- Less saturated fatAbout even0.2 vs 0.1 g per 100 g
Nutrition side by side
| Nutrient | Jackfruit, 100 g | Pomegranate, 100 g | Jackfruit, 165 g | Pomegranate, 87 g |
|---|---|---|---|---|
| Calories | 95 kcal | 83 kcal | 157 kcal | 72 kcal |
| Protein | 1.7 g | 1.7 g | 2.8 g | 1.5 g |
| Carbohydrates | 23 g | 19 g | 38 g | 16 g |
| Sugars | 19 g | 14 g | 31 g | 12 g |
| Fiber | 1.5 g | 4 g | 2.5 g | 3.5 g |
| Fat | 0.6 g | 1.2 g | 1.1 g | 1 g |
| Saturated fat | 0.2 g | 0.1 g | 0.3 g | 0.1 g |
| Vitamin C | 14 mg | 10 mg | 23 mg | 8.9 mg |
| Vitamin A | 5 µg | 0 µg | 8.3 µg | 0 µg |
| Potassium | 448 mg | 236 mg | 739 mg | 205 mg |
| Iron | 0.2 mg | 0.3 mg | 0.4 mg | 0.3 mg |
| Calcium | 24 mg | 10 mg | 40 mg | 8.7 mg |
| Magnesium | 29 mg | 12 mg | 48 mg | 10 mg |
| Sodium | 2 mg | 3 mg | 3.3 mg | 2.6 mg |
Last updated . Scores use the HowHealthyIs Score method.