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Jackfruit vs Avocado - In-Depth Nutrition Comparison

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Differences between Jackfruit and Avocado

  • Jackfruit has more Vitamin B6, while Avocado has more Vitamin B5, Fiber, Folate, Copper, Vitamin E , Vitamin B2, and Vitamin B3.
  • Avocado's daily need coverage for Vitamin B5 is 23% higher.
  • The amount of Saturated Fat in Jackfruit is lower.

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

Infographic

Jackfruit vs Avocado 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 Calcium +100%
Contains less Sodium -71.4%
Contains more Iron +139.1%
Contains more Copper +150%
Contains more Zinc +392.3%
Contains more Phosphorus +147.6%
Equal in Potassium - 485
Equal in Magnesium - 29
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Contains more Calcium +100%
Contains less Sodium -71.4%
Contains more Iron +139.1%
Contains more Copper +150%
Contains more Zinc +392.3%
Contains more Phosphorus +147.6%
Equal in Potassium - 485
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 C +37%
Contains more Vitamin B1 +56.7%
Contains more Vitamin B6 +28%
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%
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%
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%
Contains more Vitamin C +37%
Contains more Vitamin B1 +56.7%
Contains more Vitamin B6 +28%
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%

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
19
Jackfruit
35
Avocado
Mineral Summary Score
14
Jackfruit
24
Avocado

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
10%
Jackfruit
12%
Avocado
Carbohydrates
23%
Jackfruit
9%
Avocado
Fats
3%
Jackfruit
68%
Avocado

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.
Jackfruit Avocado
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Avocado
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 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)

All nutrients comparison - raw data values

Nutrient Jackfruit Avocado Opinion
Calories 95 160 Avocado
Protein 1.72 2 Avocado
Fats 0.64 14.66 Avocado
Vitamin C 13.7 10 Jackfruit
Net carbs 21.75 1.8300000429153442 Jackfruit
Carbs 23.25 8.53 Jackfruit
Cholesterol 0 0
Vitamin D 0 Avocado
Iron 0.23 0.55 Avocado
Calcium 24 12 Jackfruit
Potassium 448 485 Avocado
Magnesium 29 29
Sugar 19.08 0.66 Avocado
Fiber 1.5 6.7 Avocado
Copper 0.076 0.19 Avocado
Zinc 0.13 0.64 Avocado
Starch 1.47 0.11 Jackfruit
Phosphorus 21 52 Avocado
Sodium 2 7 Jackfruit
Vitamin A 110 146 Avocado
Vitamin E 0.34 2.07 Avocado
Vitamin D 0 Avocado
Vitamin B1 0.105 0.067 Jackfruit
Vitamin B2 0.055 0.13 Avocado
Vitamin B3 0.92 1.738 Avocado
Vitamin B5 0.235 1.389 Avocado
Vitamin B6 0.329 0.257 Jackfruit
Vitamin B12 0 0
Vitamin K 21 Avocado
Folate 24 81 Avocado
Trans Fat 0 0
Saturated Fat 0.195 2.126 Jackfruit
Monounsaturated Fat 0.155 9.799 Avocado
Polyunsaturated fat 0.094 1.816 Avocado
Tryptophan 0.034 0.025 Jackfruit
Threonine 0.086 0.073 Jackfruit
Isoleucine 0.069 0.084 Avocado
Leucine 0.103 0.143 Avocado
Lysine 0.069 0.132 Avocado
Methionine 0.034 0.038 Avocado
Phenylalanine 0.052 0.097 Avocado
Valine 0.086 0.107 Avocado
Histidine 0.034 0.049 Avocado
Fructose 9.19 0.12 Jackfruit

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