Jackfruit vs. Soursop — Health Impact and Nutrition Comparison

Does jackfruit taste like a soursop? 

Despite flavor similarities, jackfruit and soursop have different tastes. Ripe jackfruit often has a sweet taste, while soursop usually is more sour tasting.

Macronutrients and calories

You can see in the chart below that soursop contains more water than jackfruit. On the other hand, jackfruit is relatively richer in carbohydrates. Please, find more detailed information in the corresponding paragraphs. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Jackfruit

4

Protein: 1.72 g

Fats: 0.64 g

Carbs: 23.25 g

Water: 73.46 g

Other: 0.93 g

Soursop

1

Protein: 1 g

Fats: 0.3 g

Carbs: 16.84 g

Water: 81.16 g

Other: 0.7 g

Contains more ProteinProtein	+72%
Contains more FatsFats	+113.3%
Contains more CarbsCarbs	+38.1%
Contains more OtherOther	+32.9%

Contains more WaterWater

+10.5%

Carbohydrates

Jackfruit is more than 7g higher in carbs than soursop. It has more amounts of starch and sugar.

Vitamins

Jackfruit and soursop contain different vitamins in different amounts.

 Overall, jackfruit is richer in vitamins. The amount of Vitamins A, E, B1, B6 and, Folate is higher in this fruit. Jackfruit contains five times more Vitamin A and Vitamin E than soursop. 

The level of Folate in jackfruit is 71% higher than in soursop [3] [5].

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Jackfruit

5

100 g 300 g 1 cup 1" pieces - 151g1 cup, sliced - 165g

Soursop

3

100 g 300 g 1 cup, pulp - 225g

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+325%
Contains more Vitamin B1Vitamin B1	+50%
Contains more Vitamin B6Vitamin B6	+457.6%
Contains more FolateFolate	+71.4%

Contains more Vitamin CVitamin C

+50.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.05mg

~equal in Vitamin B3 ~0.9mg

~equal in Vitamin B5 ~0.253mg

~equal in Vitamin B12 ~0µg

Other Vitamins

The amount of Vitamin B1 and Vitamin B6, again, is higher in jackfruit. On the other hand, soursop contains almost 10% more Vitamin C than jackfruit. Both fruits are equal in Vitamin B2, Vitamin B3, and Vitamin B5 and lack vitamin D, Vitamins B12, and B9 [3] [5].

Minerals

The amount of minerals in these fruits is almost equal. Jackfruit contains more Potassium, Manganese, Calcium, and Zinc. Nevertheless, the level of some vitamins in Soursop is higher. It contains almost two times more iron than jackfruit. The level of Copper and Phosphorus is also higher [1] [6].

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Jackfruit

6

100 g 300 g 1 cup 1" pieces - 151g1 cup, sliced - 165g

Soursop

4

100 g 300 g 1 cup, pulp - 225g

Contains more MagnesiumMagnesium	+38.1%
Contains more CalciumCalcium	+71.4%
Contains more PotassiumPotassium	+61.2%
Contains more ZincZinc	+30%
Contains less SodiumSodium	-85.7%
Contains more ManganeseManganese	+∞%

Contains more IronIron	+160.9%
Contains more CopperCopper	+13.2%
Contains more PhosphorusPhosphorus	+28.6%

Potassium

Potassium is an essential mineral. It supports blood pressure, cardiovascular health and may help to reduce the risk of kidney stones. Adults should be consuming at least 100 milligrams of potassium daily to support significant processes. The potassium level in jackfruit and soursop does not differ much; however, jackfruit contains more potassium than soursop. It has 303 mg of potassium, whereas soursop contains 278 mg of this mineral [6] [7].

Glycemic Index

The Glycemic Index is a relative ranking of carbohydrates in foods according to how they affect blood glucose levels. Jackfruit has a much higher glycemic index than Soursop; the difference is about 75. According to studies, soursop falls under a low GI value [8] [9].

Acidity

The acidity of fruits can change depending on growing conditions. Overall, studies show that jackfruit is more acidic than soursop. The acidity of jackfruit ranges from 4.70 to 5.72. The pH of soursop is about 7.5. [8][10].

Weight Loss

Research shows that fiber may help people decrease the risk of high blood pressure and feel full longer and satisfied, reducing the total number of calories they eat. Accordingly, eating fruits that contain high levels of fiber will help you with your weight loss struggles. Soursop, in this case, is categorized as low calories fruit; it contains high levels of fiber, fewer sugars, less saturated fat, and has a lower glycemic index than jackfruit, which means this fruit is preferable in the case of diets [1] [11].

Blood pressure

One of the significant risk factors for the development of heart disease is high blood pressure. The functional components of jackfruit and soursop, such as potassium, fiber, and antioxidants, may help lower blood pressure and reverse the effects of sodium which causes a rise in blood pressure that affects the heart and blood vessels. Moreover, potassium keeps electricity flowing throughout your body, and that’s required to keep your heart beating.

The potassium level in these fruits is almost equal; therefore, these fruits are good for your heart [8] [12].

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Did you know that consuming soursop and jackfruit could help lower high blood pressure? It's not just hearsay - research studies have suggested that these fruits contain properties that may help reduce hypertension [13.14]. 

Vitamin B6, found in jackfruit, may help lower the risk of thrombosis by reducing homocysteine levels in the blood. It is currently unknown whether soursop has the same effect [14].

It's a fact that jackfruit and soursop may greatly improve your lipid profile and effectively lower your LDL (bad cholesterol) levels. You may add these powerful fruits to your diet today and start reaping their numerous health benefits [15.16].

Improving skin health

These fruits provide several nutrients and antioxidants, such as vitamin C, that may improve skin health. Soursop contains high levels of Vitamin C, which may help to stop the aging clock. On the other hand, jackfruit is rich in Vitamins, especially Vitamin E and B-complex, which are wonderfully nourishing for your skin. Moreover, the potassium they contain may help keep your skin moisturized and hydrated [1] [8].

Strengthening the bone

According to studies, fruits, which contain high levels of magnesium, may help in strengthening bones. Jackfruit contains more magnesium than soursop. This mineral works with calcium to prevent bone‐related disorders such as osteoporosis [8] [11].

Diabetes

Food with a low glycemic index can help you balance your blood sugar levels. Soursop has been estimated to have a lower glycemic index than jackfruit. According to studies, diabetic rats were injected with soursop extract for two weeks. The first group, who received the extract, had blood sugar levels that were five times lower than the untreated group. More research on humans is needed; however, these results suggest that soursop may be beneficial for people with diabetes when combined with a healthy diet and active lifestyle [9] [17].

Cancer

There is a widespread misconception that soursop can make traditional cancer therapies work better. Experts warn the anticancer activity of this fruit has not been studied in humans. As a result, there is no evidence of its safety or efficacy [18]․

Jackfruit has phytonutrients, such as isoflavones and saponins contribute to its anticancer, antihypertensive, and antiulcer properties. In particular, these elements work against stomach ulcers in the human body [8].

Preventing anemia

Section reviewed by gastroenterologist Arpi Gasparyan

Both soursop and jackfruit contain high levels of iron. Regularly consuming these fruits may help prevent anemia and aid proper blood circulation [19].

Anti-inflammation effect

Some studies have reported the anti-inflammation effects of jackfruit. These fruits contain high levels of flavonoids that effectively inhibit the release of inflammatory mediators from the mast cells, neutrophils. Jackfruit also has antifungal activity. The lectin, named Jackin, isolated from this fruit, can inhibit the growth of some fungi [20].

According to studies, soursop contains antibacterial properties as well. Soursop was able to inhibit the growth of multiple types of bacteria, including strains that cause gingivitis and tooth decay [21].

Allergy

Jackfruit allergy is the list of birch pollen‐related food allergies. That means some people may be allergic to jackfruit if they are also allergic to birch pollen [22].

The symptoms usually include itching in the mouth, in rare cases, rhinoconjunctivitis and mild asthmatic symptoms․

Other side effects

Animal studies show soursop has blood sugar-lowering effects, so it may have additive effects when taken with diabetic medications. Clinical relevance has yet to be determined. Besides, repeated use may cause liver and kidney toxicity, and the side effects of soursop may include movement disorders and myeloneuropathy [23].

Nevertheless, there is no report of causing any severe side effects, and it is safe for most people to eat. Rarely, jackfruit might cause sleepiness and drowsiness [22].