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Jackfruit vs. Macadamia — In-Depth Nutrition Comparison

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A recap on differences between jackfruit and macadamia

  • Jackfruit has more vitamin C; however, macadamia is higher in manganese, vitamin B1, copper, iron, fiber, magnesium, phosphorus, and zinc.
  • Macadamia covers your daily manganese needs 178% more than jackfruit.
  • Macadamia contains 11 times less vitamin C than jackfruit. Jackfruit contains 13.7mg of vitamin C, while macadamia contains 1.2mg.
  • Jackfruit has less saturated fat.
  • The glycemic index of jackfruit is higher.

Food varieties used in this article are Jackfruit, raw and Nuts, macadamia nuts, raw.

Infographic

Jackfruit vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more PotassiumPotassium +21.7%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +348.3%
Contains more CalciumCalcium +254.2%
Contains more IronIron +1504.3%
Contains more CopperCopper +894.7%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +795.2%
Contains more ManganeseManganese +9507%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +1041.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more FolateFolate +118.2%
Contains more Vitamin EVitamin E +58.8%
Contains more Vitamin B1Vitamin B1 +1038.1%
Contains more Vitamin B2Vitamin B2 +194.5%
Contains more Vitamin B3Vitamin B3 +168.8%
Contains more Vitamin B5Vitamin B5 +222.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more CarbsCarbs +68.2%
Contains more WaterWater +5301.5%
Contains more ProteinProtein +359.9%
Contains more FatsFats +11739.1%
Contains more OtherOther +22.6%

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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +37885.2%
Contains more Poly. FatPolyunsaturated fat +1497.9%

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
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +40%
Contains more GlucoseGlucose +13442.9%
Contains more FructoseFructose +13028.6%
Contains more SucroseSucrose +954.8%
~equal in Lactose ~0g
~equal in Maltose ~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 Macadamia
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Macadamia DV% diff.
Manganese 0.043mg 4.131mg 178%
Monounsaturated fat 0.155g 58.877g 147%
Fats 0.64g 75.77g 116%
Vitamin B1 0.105mg 1.195mg 91%
Copper 0.076mg 0.756mg 76%
Saturated fat 0.195g 12.061g 54%
Iron 0.23mg 3.69mg 43%
Calories 95kcal 718kcal 31%
Fiber 1.5g 8.6g 28%
Magnesium 29mg 130mg 24%
Phosphorus 21mg 188mg 24%
Vitamin C 13.7mg 1.2mg 14%
Protein 1.72g 7.91g 12%
Fructose 9.19g 0.07g 11%
Zinc 0.13mg 1.3mg 11%
Vitamin B5 0.235mg 0.758mg 10%
Vitamin B3 0.92mg 2.473mg 10%
Polyunsaturated fat 0.094g 1.502g 9%
Vitamin B2 0.055mg 0.162mg 8%
Selenium 3.6µg 7%
Calcium 24mg 85mg 6%
Vitamin B6 0.329mg 0.275mg 4%
Folate 24µg 11µg 3%
Carbs 23.25g 13.82g 3%
Potassium 448mg 368mg 2%
Vitamin A 5µg 0µg 1%
Vitamin E 0.34mg 0.54mg 1%
Net carbs 21.75g 5.22g N/A
Sugar 19.08g 4.57g N/A
Starch 1.47g 1.05g 0%
Sodium 2mg 5mg 0%
Tryptophan 0.034mg 0.067mg 0%
Threonine 0.086mg 0.37mg 0%
Isoleucine 0.069mg 0.314mg 0%
Leucine 0.103mg 0.602mg 0%
Lysine 0.069mg 0.018mg 0%
Methionine 0.034mg 0.023mg 0%
Phenylalanine 0.052mg 0.665mg 0%
Valine 0.086mg 0.363mg 0%
Histidine 0.034mg 0.195mg 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 Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
12%
Jackfruit
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 14.51g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 11.866g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.