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  6. Jackfruit vs. Almond butter

Jackfruit vs. Almond butter — In-Depth Nutrition Comparison

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How are jackfruit and almond butter different?

  • Almond butter has more vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, iron, fiber, calcium, and zinc than jackfruit.
  • Daily need coverage for vitamin E for almond butter is 159% higher.

Jackfruit, raw and Nuts, almond butter, plain, without salt added are the varieties used in this article.

Infographic

Jackfruit vs Almond butter infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +862.1%
Contains more CalciumCalcium +1345.8%
Contains more PotassiumPotassium +67%
Contains more IronIron +1417.4%
Contains more CopperCopper +1128.9%
Contains more ZincZinc +2430.8%
Contains more PhosphorusPhosphorus +2319%
Contains more ManganeseManganese +4855.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +156.1%
Contains more Vitamin B6Vitamin B6 +219.4%
Contains more Vitamin EVitamin E +7020.6%
Contains more Vitamin B2Vitamin B2 +1607.3%
Contains more Vitamin B3Vitamin B3 +242.9%
Contains more Vitamin B5Vitamin B5 +35.3%
Contains more FolateFolate +120.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +23.5%
Contains more WaterWater +4379.3%
Contains more ProteinProtein +1118.6%
Contains more FatsFats +8571.9%
Contains more OtherOther +231.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +20832.3%
Contains more Poly. FatPolyunsaturated fat +14381.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more StarchStarch +1737.5%
Contains more GlucoseGlucose +47300%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +933.3%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jackfruit Almond butter
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 Jackfruit Almond butter DV% diff.
Vitamin E 0.34mg 24.21mg 159%
Copper 0.076mg 0.934mg 95%
Manganese 0.043mg 2.131mg 91%
Polyunsaturated fat 0.094g 13.613g 90%
Fats 0.64g 55.5g 84%
Monounsaturated fat 0.155g 32.445g 81%
Phosphorus 21mg 508mg 70%
Vitamin B2 0.055mg 0.939mg 68%
Magnesium 29mg 279mg 60%
Iron 0.23mg 3.49mg 41%
Protein 1.72g 20.96g 38%
Fiber 1.5g 10.3g 35%
Calcium 24mg 347mg 32%
Zinc 0.13mg 3.29mg 29%
Calories 95kcal 614kcal 26%
Saturated fat 0.195g 4.152g 18%
Vitamin B6 0.329mg 0.103mg 17%
Vitamin C 13.7mg 0mg 15%
Vitamin B3 0.92mg 3.155mg 14%
Fructose 9.19g 0g 11%
Potassium 448mg 748mg 9%
Choline 52.1mg 9%
Folate 24µg 53µg 7%
Vitamin B1 0.105mg 0.041mg 5%
Selenium 2.4µg 4%
Vitamin B5 0.235mg 0.318mg 2%
Vitamin A 5µg 0µg 1%
Starch 1.47g 0.08g 1%
Carbs 23.25g 18.82g 1%
Net carbs 21.75g 8.52g N/A
Sugar 19.08g 4.43g N/A
Sodium 2mg 7mg 0%
Tryptophan 0.034mg 0.159mg 0%
Threonine 0.086mg 0.555mg 0%
Isoleucine 0.069mg 0.813mg 0%
Leucine 0.103mg 1.483mg 0%
Lysine 0.069mg 0.612mg 0%
Methionine 0.034mg 0.122mg 0%
Phenylalanine 0.052mg 1.149mg 0%
Valine 0.086mg 0.937mg 0%
Histidine 0.034mg 0.55mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Almond butter
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Jackfruit
68%
Almond butter
Minerals Daily Need Coverage Score
12%
Jackfruit
141%
Almond butter

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 - 3.957g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $2.5)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 14.65g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 75)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter 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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.