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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%

Comparison summary table

Pay attention to 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 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
Calories 160kcal 95kcal Avocado
Protein 2g 1.72g Avocado
Fats 14.66g 0.64g Avocado
Vitamin C 10mg 13.7mg Jackfruit
Net carbs 1.83g 21.75g Jackfruit
Carbs 8.53g 23.25g Jackfruit
Cholesterol 0mg 0mg
Vitamin D 0IU IU Avocado
Iron 0.55mg 0.23mg Avocado
Calcium 12mg 24mg Jackfruit
Potassium 485mg 448mg Avocado
Magnesium 29mg 29mg
Sugar 0.66g 19.08g Avocado
Fiber 6.7g 1.5g Avocado
Copper 0.19mg 0.076mg Avocado
Zinc 0.64mg 0.13mg Avocado
Starch 0.11g 1.47g Jackfruit
Phosphorus 52mg 21mg Avocado
Sodium 7mg 2mg Jackfruit
Vitamin A 146IU 110IU Avocado
Vitamin E 2.07mg 0.34mg Avocado
Vitamin D 0µg µg Avocado
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
Vitamin B12 0µg 0µg
Vitamin K 21µg µg Avocado
Folate 81µg 24µg Avocado
Trans Fat 0g 0g
Saturated Fat 2.126g 0.195g Jackfruit
Monounsaturated Fat 9.799g 0.155g Avocado
Polyunsaturated fat 1.816g 0.094g 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
Fructose 0.12g 9.19g Jackfruit

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
12%
Avocado
10%
Jackfruit
Carbohydrates
9%
Avocado
23%
Jackfruit
Fats
68%
Avocado
3%
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

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