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Avocado vs. Jackfruit — In-Depth Nutrition Comparison

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Differences between Avocado and Jackfruit

  • Avocado has more Vitamin B5, Fiber, Folate, Copper, Vitamin E , Vitamin B2, and Vitamin B3, while Jackfruit has more Vitamin B6.
  • Avocado's daily need coverage for Vitamin B5 is 23% higher.
  • Jackfruit contains 11 times less Saturated Fat than Avocado. Avocado contains 2.126g of Saturated Fat, while Jackfruit contains 0.195g.

The food types used in this comparison are Avocados, raw, all commercial varieties and Jackfruit, raw.

Infographic

Avocado vs Jackfruit infographic
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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 Iron +139.1%
Contains more Phosphorus +147.6%
Contains more Zinc +392.3%
Contains more Copper +150%
Contains more Manganese +230.2%
Contains more Calcium +100%
Contains less Sodium -71.4%
Equal in Magnesium - 29
Equal in Potassium - 448
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains more Iron +139.1%
Contains more Phosphorus +147.6%
Contains more Zinc +392.3%
Contains more Copper +150%
Contains more Manganese +230.2%
Contains more Calcium +100%
Contains less Sodium -71.4%
Equal in Magnesium - 29
Equal in Potassium - 448

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 +32.7%
Contains more Vitamin E +508.8%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +88.9%
Contains more Vitamin B5 +491.1%
Contains more Folate +237.5%
Contains more Vitamin C +37%
Contains more Vitamin B1 +56.7%
Contains more Vitamin B6 +28%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
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%
Contains more Vitamin A +32.7%
Contains more Vitamin E +508.8%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +88.9%
Contains more Vitamin B5 +491.1%
Contains more Folate +237.5%
Contains more Vitamin C +37%
Contains more Vitamin B1 +56.7%
Contains more Vitamin B6 +28%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +16.3%
Contains more Fats +2190.6%
Contains more Other +69.9%
Contains more Carbs +172.6%
Equal in Water - 73.46
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more Protein +16.3%
Contains more Fats +2190.6%
Contains more Other +69.9%
Contains more Carbs +172.6%
Equal in Water - 73.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6221.9%
Contains more Polyunsaturated fat +1831.9%
Contains less Saturated Fat -90.8%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains more Monounsaturated Fat +6221.9%
Contains more Polyunsaturated fat +1831.9%
Contains less Saturated Fat -90.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Galactose +∞%
Contains more Starch +1236.4%
Contains more Sucrose +600%
Contains more Glucose +2462.2%
Contains more Fructose +7558.3%
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
7% 2% 46% 45%
Starch: 1.47 g
Sucrose: 0.42 g
Glucose: 9.48 g
Fructose: 9.19 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Starch +1236.4%
Contains more Sucrose +600%
Contains more Glucose +2462.2%
Contains more Fructose +7558.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Jackfruit Opinion
Net carbs 1.83g 21.75g Jackfruit
Protein 2g 1.72g Avocado
Fats 14.66g 0.64g Avocado
Carbs 8.53g 23.25g Jackfruit
Calories 160kcal 95kcal Avocado
Starch 0.11g 1.47g Jackfruit
Fructose 0.12g 9.19g Jackfruit
Sugar 0.66g 19.08g Avocado
Fiber 6.7g 1.5g Avocado
Calcium 12mg 24mg Jackfruit
Iron 0.55mg 0.23mg Avocado
Magnesium 29mg 29mg
Phosphorus 52mg 21mg Avocado
Potassium 485mg 448mg Avocado
Sodium 7mg 2mg Jackfruit
Zinc 0.64mg 0.13mg Avocado
Copper 0.19mg 0.076mg Avocado
Manganese 0.142mg 0.043mg Avocado
Selenium 0.4µg Avocado
Vitamin A 146IU 110IU Avocado
Vitamin A RAE 7µg 5µg Avocado
Vitamin E 2.07mg 0.34mg Avocado
Vitamin C 10mg 13.7mg Jackfruit
Vitamin B1 0.067mg 0.105mg Jackfruit
Vitamin B2 0.13mg 0.055mg Avocado
Vitamin B3 1.738mg 0.92mg Avocado
Vitamin B5 1.389mg 0.235mg Avocado
Vitamin B6 0.257mg 0.329mg Jackfruit
Folate 81µg 24µg Avocado
Vitamin K 21µg Avocado
Tryptophan 0.025mg 0.034mg Jackfruit
Threonine 0.073mg 0.086mg Jackfruit
Isoleucine 0.084mg 0.069mg Avocado
Leucine 0.143mg 0.103mg Avocado
Lysine 0.132mg 0.069mg Avocado
Methionine 0.038mg 0.034mg Avocado
Phenylalanine 0.097mg 0.052mg Avocado
Valine 0.107mg 0.086mg Avocado
Histidine 0.049mg 0.034mg Avocado
Saturated Fat 2.126g 0.195g Jackfruit
Monounsaturated Fat 9.799g 0.155g Avocado
Polyunsaturated fat 1.816g 0.094g Avocado
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-6 - Gamma-linoleic acid 0.015g 0g Avocado
Omega-3 - ALA 0.111g 0.079g Avocado

Which food is preferable for your diet?

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

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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
35%
Avocado
19%
Jackfruit
Minerals Daily Need Coverage Score
21%
Avocado
12%
Jackfruit

Comparison summary

Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Jackfruit
Jackfruit is lower in Saturated Fat (difference - 1.931g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $0.3)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 18.42g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.