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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +139.1%
Contains more Copper +150%
Contains more Zinc +392.3%
Contains more Phosphorus +147.6%
Contains more Calcium +100%
Contains less Sodium -71.4%
Equal in Potassium - 448
Equal in Magnesium - 29
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Contains more Iron +139.1%
Contains more Copper +150%
Contains more Zinc +392.3%
Contains more Phosphorus +147.6%
Contains more Calcium +100%
Contains less Sodium -71.4%
Equal in Potassium - 448
Equal in Magnesium - 29

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 7% 7% 0% 27% 13% 18% 15% 76% 0% 0% 18%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Avocado
19
Jackfruit
Mineral Summary Score
24
Avocado
14
Jackfruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Avocado
10%
Jackfruit
Carbohydrates
9%
Avocado
23%
Jackfruit
Fats
68%
Avocado
3%
Jackfruit

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Jackfruit
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Avocado Jackfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Avocado
Avocado contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Avocado Jackfruit Opinion
Calories 160 95 Avocado
Protein 2 1.72 Avocado
Fats 14.66 0.64 Avocado
Vitamin C 10 13.7 Jackfruit
Carbs 8.53 23.25 Jackfruit
Cholesterol 0 0
Vitamin D 0 Avocado
Iron 0.55 0.23 Avocado
Calcium 12 24 Jackfruit
Potassium 485 448 Avocado
Magnesium 29 29
Sugars 0.66 19.08 Avocado
Fiber 6.7 1.5 Avocado
Copper 0.19 0.076 Avocado
Zinc 0.64 0.13 Avocado
Starch 0.11 1.47 Jackfruit
Phosphorus 52 21 Avocado
Sodium 7 2 Jackfruit
Vitamin A 146 110 Avocado
Vitamin E 2.07 0.34 Avocado
Vitamin D 0 Avocado
Vitamin B1 0.067 0.105 Jackfruit
Vitamin B2 0.13 0.055 Avocado
Vitamin B3 1.738 0.92 Avocado
Vitamin B5 1.389 0.235 Avocado
Vitamin B6 0.257 0.329 Jackfruit
Vitamin B12 0 0
Vitamin K 21 Avocado
Folate 81 24 Avocado
Trans Fat 0 0
Saturated Fat 2.126 0.195 Jackfruit
Monounsaturated Fat 9.799 0.155 Avocado
Polyunsaturated fat 1.816 0.094 Avocado
Tryptophan 0.025 0.034 Jackfruit
Threonine 0.073 0.086 Jackfruit
Isoleucine 0.084 0.069 Avocado
Leucine 0.143 0.103 Avocado
Lysine 0.132 0.069 Avocado
Methionine 0.038 0.034 Avocado
Phenylalanine 0.097 0.052 Avocado
Valine 0.107 0.086 Avocado
Histidine 0.049 0.034 Avocado
Fructose 0.12 9.19 Jackfruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.