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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 Phosphorus +147.6%
Contains more Zinc +392.3%
Contains more Copper +150%
Equal in Magnesium - 29
Equal in Potassium - 485
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Contains more Calcium +100%
Contains less Sodium -71.4%
Contains more Iron +139.1%
Contains more Phosphorus +147.6%
Contains more Zinc +392.3%
Contains more Copper +150%
Equal in Magnesium - 29
Equal in Potassium - 485

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 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%
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%
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%

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

All nutrients comparison - raw data values

Nutrient Jackfruit Avocado Opinion
Net carbs 21.75g 1.83g Jackfruit
Protein 1.72g 2g Avocado
Fats 0.64g 14.66g Avocado
Carbs 23.25g 8.53g Jackfruit
Calories 95kcal 160kcal Avocado
Starch 1.47g 0.11g Jackfruit
Fructose 9.19g 0.12g Jackfruit
Sugar 19.08g 0.66g Avocado
Fiber 1.5g 6.7g Avocado
Calcium 24mg 12mg Jackfruit
Iron 0.23mg 0.55mg Avocado
Magnesium 29mg 29mg
Phosphorus 21mg 52mg Avocado
Potassium 448mg 485mg Avocado
Sodium 2mg 7mg Jackfruit
Zinc 0.13mg 0.64mg Avocado
Copper 0.076mg 0.19mg Avocado
Vitamin A 110IU 146IU Avocado
Vitamin E 0.34mg 2.07mg Avocado
Vitamin D IU 0IU Avocado
Vitamin D µg 0µg Avocado
Vitamin C 13.7mg 10mg Jackfruit
Vitamin B1 0.105mg 0.067mg Jackfruit
Vitamin B2 0.055mg 0.13mg Avocado
Vitamin B3 0.92mg 1.738mg Avocado
Vitamin B5 0.235mg 1.389mg Avocado
Vitamin B6 0.329mg 0.257mg Jackfruit
Folate 24µg 81µg Avocado
Vitamin B12 0µg 0µg
Vitamin K µg 21µg Avocado
Tryptophan 0.034mg 0.025mg Jackfruit
Threonine 0.086mg 0.073mg Jackfruit
Isoleucine 0.069mg 0.084mg Avocado
Leucine 0.103mg 0.143mg Avocado
Lysine 0.069mg 0.132mg Avocado
Methionine 0.034mg 0.038mg Avocado
Phenylalanine 0.052mg 0.097mg Avocado
Valine 0.086mg 0.107mg Avocado
Histidine 0.034mg 0.049mg Avocado
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.195g 2.126g Jackfruit
Monounsaturated Fat 0.155g 9.799g Avocado
Polyunsaturated fat 0.094g 1.816g Avocado

Which food is preferable for your diet?

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

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. 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.