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Jackfruit vs. Soursop — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on January 24, 2024
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Jackfruit
vs
Soursop

Summary

Jackfruit contains more vitamins, minerals, protein, and calories than soursop. Soursop contains seven times more sodium than jackfruit; also, Vitamin C is 59% higher in this fruit. On the other hand, soursop has a lower glycemic index, less sugar, saturated fat than jackfruit.

Introduction

In this article, we will explore the nutritional aspects of very exotic fruits. Jackfruit is a tropical tree fruit grown in Asia, Africa, and South America. Soursop is a fruit grown in the tropical regions of America. These fruits have some similarities; both are green, often oval and have a spiny shell. Nevertheless, nutritionally they are different. We are going to discuss their nutritional compositions and what effects they have on health.

Actual differences

Soursop, known as Graviola, Guyabano, belongs to the Annona genus (Annona muricata). This fruit has a creamy texture and robust flavor [1]. Jackfruit belongs to the Artocarpus genus (Artocarpus heterophyllus) and is known as the jack tree [2]. Soursop is a spiny fruit that may weigh up to 6 pounds. Jackfruit bears the largest fruit of all trees, reaching between 15 and 33 pounds.

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.

Nutrition

Although people often compare these two fruits nutritionally, they are different. To understand that, let’s look at each of them individually. The detailed description and the nutrition infographic are presented below.

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
Contains more Protein +72%
Contains more Fats +113.3%
Contains more Carbs +38.1%
Contains more Other +32.9%
Contains more Water +10.5%
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Contains more Protein +72%
Contains more Fats +113.3%
Contains more Carbs +38.1%
Contains more Other +32.9%
Contains more Water +10.5%

Carbohydrates

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

Sugar

The total amount of sugars, including glucose, fructose, lactose, is higher in jackfruit than in soursop. Each jackfruit contains two times more sugars, 31g, while each soursop contains 14g sugars per 100 g [1] [8].

Calories

Overall, jackfruit contains more calories, proteins, and fat; each jackfruit has about 95 calories per 100g, while each soursop contains 66 calories per 100 g.

The amount of food energy in soursop is about 621 kJ, which is higher than in jackfruit; it has 527 kJ. Jackfruit contains 2 grams of fats, 38 grams of carbs. The fats and carbs level in soursop is two times lesser than in jackfruit [3] [4].

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.
:
Contains more Vitamin A +5400%
Contains more Vitamin E +325%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +457.6%
Contains more Folate +71.4%
Contains more Vitamin C +50.4%
Equal in Vitamin B2 - 0.05
Equal in Vitamin B3 - 0.9
Equal in Vitamin B5 - 0.253
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 69% 18% 12% 17% 16% 14% 11% 0% 1%
Contains more Vitamin A +5400%
Contains more Vitamin E +325%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +457.6%
Contains more Folate +71.4%
Contains more Vitamin C +50.4%
Equal in Vitamin B2 - 0.05
Equal in Vitamin B3 - 0.9
Equal in Vitamin B5 - 0.253

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.
Contains more Calcium +71.4%
Contains more Magnesium +38.1%
Contains more Potassium +61.2%
Contains less Sodium -85.7%
Contains more Zinc +30%
Contains more Iron +160.9%
Contains more Phosphorus +28.6%
Contains more Copper +13.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 15% 12% 25% 2% 3% 29% 0% 4%
Contains more Calcium +71.4%
Contains more Magnesium +38.1%
Contains more Potassium +61.2%
Contains less Sodium -85.7%
Contains more Zinc +30%
Contains more Iron +160.9%
Contains more Phosphorus +28.6%
Contains more Copper +13.2%

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].

Health Benefits

The health benefits of jackfruit and soursop have been attributed to their wide range of physicochemical applications. We will discuss the functional, medicinal, and physiological properties of these fruits.

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 Article author photo 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 Article author photo 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].

Downsides and Risks

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].

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: January 24, 2024
Medically reviewed by Ani Harutyunyan

Infographic

Jackfruit vs Soursop infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +72.2%
Contains more Polyunsaturated fat +36.2%
Contains less Saturated Fat -73.8%
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +72.2%
Contains more Polyunsaturated fat +36.2%
Contains less Saturated Fat -73.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jackfruit Soursop
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Soursop Opinion
Net carbs 21.75g 13.54g Jackfruit
Protein 1.72g 1g Jackfruit
Fats 0.64g 0.3g Jackfruit
Carbs 23.25g 16.84g Jackfruit
Calories 95kcal 66kcal Jackfruit
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 19.08g 13.54g Soursop
Fiber 1.5g 3.3g Soursop
Calcium 24mg 14mg Jackfruit
Iron 0.23mg 0.6mg Soursop
Magnesium 29mg 21mg Jackfruit
Phosphorus 21mg 27mg Soursop
Potassium 448mg 278mg Jackfruit
Sodium 2mg 14mg Jackfruit
Zinc 0.13mg 0.1mg Jackfruit
Copper 0.076mg 0.086mg Soursop
Manganese 0.043mg Jackfruit
Selenium 0.6µg Soursop
Vitamin A 110IU 2IU Jackfruit
Vitamin A RAE 5µg 0µg Jackfruit
Vitamin E 0.34mg 0.08mg Jackfruit
Vitamin C 13.7mg 20.6mg Soursop
Vitamin B1 0.105mg 0.07mg Jackfruit
Vitamin B2 0.055mg 0.05mg Jackfruit
Vitamin B3 0.92mg 0.9mg Jackfruit
Vitamin B5 0.235mg 0.253mg Soursop
Vitamin B6 0.329mg 0.059mg Jackfruit
Folate 24µg 14µg Jackfruit
Vitamin K 0.4µg Soursop
Tryptophan 0.034mg 0.011mg Jackfruit
Threonine 0.086mg Jackfruit
Isoleucine 0.069mg Jackfruit
Leucine 0.103mg Jackfruit
Lysine 0.069mg 0.06mg Jackfruit
Methionine 0.034mg 0.007mg Jackfruit
Phenylalanine 0.052mg Jackfruit
Valine 0.086mg Jackfruit
Histidine 0.034mg Jackfruit
Saturated Fat 0.195g 0.051g Soursop
Monounsaturated Fat 0.155g 0.09g Jackfruit
Polyunsaturated fat 0.094g 0.069g Jackfruit
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Soursop
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Jackfruit
13%
Soursop
Minerals Daily Need Coverage Score
12%
Jackfruit
11%
Soursop

Comparison summary

Which food is lower in Sugar?
Soursop
Soursop is lower in Sugar (difference - 5.54g)
Which food is lower in Saturated Fat?
Soursop
Soursop is lower in Saturated Fat (difference - 0.144g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 43)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $0.5)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 12mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients
  2. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.