Have you heard of jackfruit before? How about durian? While many think these two fruits are the same, they are, in fact, different. Do not make the mistake of buying or eating one instead of the other ever again.
Here we will explore what jackfruit and durian have in common and their differences and unique qualities!
What Is Jackfruit?
Jackfruit is a tropical fruit that grows in Asia, Africa, and South America. Its scientific name is Artocarpus heterophyllus. It is the largest fruit from a tree in the world, sometimes reaching up to 80 pounds or more.
Because this fruit is so large, you will most likely find it peeled and cut, canned, or in pouches at grocery stores. Unripe jackfruit is often used in vegetarian and vegan dishes because it pairs well with savory flavors. When ripe, jackfruit tastes very sweet and slightly pungent.
The texture of jackfruit is dense and fibrous, almost like bananas or mangoes. Like other fruits, jackfruit is full of nutrients, including fiber, vitamins, and minerals. However, this food is also relatively high in protein, unlike other fruits, making it a great addition to meals and snacks.
One cup (151 g) of jackfruit has the following nutritional content (*):
- 143 calories
- 111 g water
- 2.6 g protein
- 0.966 g fat
- 35 g carbohydrate
- 2.26 g fiber
- 28.8 g sugar
- 36.2 mg calcium
- 0.347 mg iron
- 43.8 mg magnesium
- 31.7 mg phosphorus
- 676 mg potassium
- 3.02 mg sodium
- 20.7 mg vitamin C
- 36.2 µg folate
- 7.55 µg vitamin A
Is Jackfruit Healthy?
Fruit is an essential part of the diet, especially because it contains tons of vitamins and minerals. Still, some fruits are higher in fiber than others, and some contain more sugar. Jackfruit is somewhat in the middle when it comes to these two nutrients.
One cup of jackfruit will provide you with about 2.6 grams of protein and 2.26 grams of fiber. This is a relatively good amount of protein for a fruit, considering some fruits do not have any protein at all. In terms of fiber, it could have a higher amount, as guava or raspberries do.
On the other hand, jackfruit has very little fat, making it a healthy choice all around. One cup of this fruit will give you about 0.966 grams of fat. You can safely eat this fruit even if you suffer from high cholesterol or want to follow a low-fat diet.
You should keep in mind that jackfruit contains 35 grams of carbohydrate per cup, which may be on the higher end. About 28.8 grams of this is sugar, which is naturally present in all fruit. Nonetheless, that means you should be careful when eating this fruit if you suffer from diabetes or want to control your blood glucose levels.
For the most part, you will also obtain a good amount of vitamins and minerals. Jackfruit is high in calcium, magnesium, phosphorus, potassium, vitamin C, folate, and vitamin A. You can also obtain other B vitamins that many other fruits will not give you.
When it comes to fruits, jackfruit is a safe choice, and it is especially good for you if you are vegetarian or vegan. This food makes for a fantastic meat substitute due to its texture and flavor when cooked and ripe. It can also be consumed raw, but the flavor is much different and very sweet.
What Is Durian?
Durian is a tropical fruit primarily found in Thailand, Malaysia, Indonesia, and the Philippines. However, you can find durian in other countries, as it becomes popular in certain dishes. The most important fact to remember about durian is that it has a very strong odor that some find repulsive.
Despite its odor, durian is a very popular fruit in Southeast Asia, often available cooked or raw. Many describe Durian’s smell as rotten eggs, dirty clothes, and onions. Durian is easy to eat once ripe because the skin cracks and the flesh is easily accessible.
Durian can also reach up to 30 pounds in weight and size, making it a very big fruit. The outside of this fruit is also very distinct, as it is full of sturdy spikes. In terms of flavor, some say that durian tastes a bit salty and pungent, like cheese and garlic.
One cup (243 g) of durian has the following nutritional content (*):
- 357 calories
- 158 g water
- 3.57 g protein
- 13 g fat
- 65.9 g carbohydrate
- 9.23 g fiber
- 14.6 mg calcium
- 1.04 mg iron
- 72.9 mg magnesium
- 94.8 mg phosphorus
- 1060 mg potassium
- 4.86 mg sodium
- 47.9 mg vitamin C
- 87.5 µg folate
- 4.86 µg vitamin A
Is Durian Healthy?
Durian is one of those fruits that is considered healthy because of its high fiber and relatively high protein content. This fruit also contains many vitamins and minerals, making it a good addition to your diet.
While many will not even consider this fruit because of its odor, if you can get past it, durian can be healthy.
One cup of durian contains about 3.57 grams of protein and 9.23 grams of fiber. This is a very high fiber content, which makes this fruit extremely beneficial for heart and gut health. You can also eat it to add bulk to your diet and have more regular bowel movements.
Still, it is important to note that one cup of durian has 65.9 grams of carbohydrate, which is very high. Overall, this fruit may not be the safest choice for persons with diabetes or blood glucose problems. To make it a better option, adding a protein source can also slow down the absorption of carbohydrates.
This fruit is also high in other nutrients, especially some of the minerals we need the most for living. One cup of durian contains about 1,060 mg of potassium, 94.8 mg of phosphorus, and 72.9 mg of magnesium. This food also contains calcium, iron, sodium, vitamin C, folate, and vitamin A.
You should also be aware that durian can be a great option for savory dishes. If you are trying to add density, fiber, and a bit of protein to a savory dish, then durian can be a great choice. This fruit is often part of desserts, baked dishes, and smoothies.
Finally, adding durian to your diet can be a nice way to help keep you hydrated. When you have kidney problems or need to watch your potassium, you may want to limit the amount you eat. Overall, this is a relatively healthy fruit, though it is better when accompanied by a protein source.
What Are The Key Differences Between Durian and Jackfruit?
The first difference between durian vs jackfruit is size. Jackfruit is much bigger, and it can reach over 100 pounds. Durian, however, is smaller, and the biggest it might get is about 30 pounds.
Another way to tell these two fruits apart is their appearance. Jackfruit is oval-shaped for the most part, with small and soft spikes. Durian is circular and has very big and tough spikes that give it its characteristical appearance.
While both fruits have seeds inside, their pulp and color are not the same. The jackfruit is yellow inside and has a lot of seeds. The inside of the durian is more yellow and green, with seeds divided into five different compartments.
Perhaps what most people recognize as the biggest difference is the smell between these two fruits. Ripe jackfruit smells very sweet, similar to bubblegum because of the sugars present. Durian, though, smells very strong, and most people describe it as rotten eggs, onions, and old clothes, which is due to the presence of Volatile Sulphur Compounds (VSC).
Another main difference is the nutritional value of these foods. Jackfruit contains a high amount of protein, calcium, iron, thiamine, B vitamins, and vitamin C. Durian contains more protein, fiber, and carbohydrates and is also extremely high in potassium.
The effect that jackfruit and durian exert on the body also varies. Jackfruit is good for protecting against disease and hydrating due to vitamin C content and minerals, and it is also high in omega 3 and 6 fatty acids. Durian fruit contains insoluble fiber good for diabetes and cholesterol removal.
Finally, these two fruits do not taste the same either. Jackfruit is very sweet when ripening and a bit strong when unripe. Durian does not taste sweet but instead is savory, mixing cheese, eggs or garlic, and chicken flavors, if unripe.
|Origin||Southern India, Sri Lanka, and Malaysia.||Thailand, Malaysia, Indonesia, and the Philippines.|
|Appearance||Very large, oval, with soft and small spikes.||Smaller, round, with very large and tough spikes.|
|Color||The husk is green. The flesh is yellow to orange.||The husk is green-brown. The flesh is yellow and sometimes red.|
|Taste and Smell||Jackfruit has a very sweet flavor when ripe. It tastes more pungent if unripe. The smell is also sweet, like bubblegum.||Durian tastes savory, like a mix of onions, cheese, and garlic when ripe. If unripe, the taste is more like chicken. The smell is very strong and unpleasant, like rotten eggs.|
|Uses||This fruit is often a vegan and vegetarian meat substitute. Jackfruit can make part of curries, stews, noodles, and more.||Durian is part of sweet dishes, like baked goods, desserts, and smoothies. It can also be part of some savory meals.|
|Cost||$5 to $150||$8 to $35|
|Calories per 100 grams||95 calories||50 calories|
Is Jackfruit or Durian Healthier?
Since jackfruit and durian share similarities, such as origin and nutrient content, they are relatively healthy. You can, for the most part, add them to your diet without causing any harm. However, it is advisable to check the carbohydrate content of any food you eat, especially if you suffer from diabetes or heart disease.
If you want a higher fiber content as well as more protein and potassium, then durian is probably the best choice. Yet, this fruit also has a higher carbohydrate content, which may be counterproductive to eat this one if you need to watch your carbs. Also, some individuals may need to watch how much potassium they eat.
For a boost in vitamin C, omega 3, and B vitamins, choose jackfruit. It is also a safer choice if you want something that smells sweet and good. You may have better luck finding it because it is part of many vegan and vegetarian recipes.
Now that you know what jackfruit and durian are and how they are different, you can pick the right one next time. Be sure to check this article before choosing one or the other. Do not fall into the trap of overpaying or choosing the wrong ingredient ever again.
*image by ArkadijSchell and firstname.lastname@example.org/depositphotos