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Jackfruit vs Tamarind - In-Depth Nutrition Comparison

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What are the main differences between Jackfruit and Tamarind?

  • Jackfruit is richer in Vitamin B6, and Vitamin C, yet Tamarind is richer in Iron, Vitamin B1, Magnesium, Fiber, Phosphorus, Vitamin B2, Vitamin B3, and Potassium.
  • Tamarind's daily need coverage for Iron is 32% higher.
  • Jackfruit has 5 times more Vitamin B6 than Tamarind. Jackfruit has 0.329mg of Vitamin B6, while Tamarind has 0.066mg.

We used Jackfruit, raw and Tamarinds, raw types in this comparison.

Infographic

Jackfruit vs Tamarind 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 less Sodium -92.9%
Contains more Zinc +30%
Contains more Calcium +208.3%
Contains more Iron +1117.4%
Contains more Magnesium +217.2%
Contains more Phosphorus +438.1%
Contains more Potassium +40.2%
Contains more Copper +13.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
Contains less Sodium -92.9%
Contains more Zinc +30%
Contains more Calcium +208.3%
Contains more Iron +1117.4%
Contains more Magnesium +217.2%
Contains more Phosphorus +438.1%
Contains more Potassium +40.2%
Contains more Copper +13.2%

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 +266.7%
Contains more Vitamin E +240%
Contains more Vitamin C +291.4%
Contains more Vitamin B5 +64.3%
Contains more Vitamin B6 +398.5%
Contains more Folate +71.4%
Contains more Vitamin B1 +307.6%
Contains more Vitamin B2 +176.4%
Contains more Vitamin B3 +110.7%
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 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 7%
Contains more Vitamin A +266.7%
Contains more Vitamin E +240%
Contains more Vitamin C +291.4%
Contains more Vitamin B5 +64.3%
Contains more Vitamin B6 +398.5%
Contains more Folate +71.4%
Contains more Vitamin B1 +307.6%
Contains more Vitamin B2 +176.4%
Contains more Vitamin B3 +110.7%

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 Tamarind
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar 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 Tamarind Opinion
Net carbs 21.75g 57.4g Tamarind
Protein 1.72g 2.8g Tamarind
Fats 0.64g 0.6g Jackfruit
Carbs 23.25g 62.5g Tamarind
Calories 95kcal 239kcal Tamarind
Starch 1.47g g Jackfruit
Fructose 9.19g g Jackfruit
Sugar 19.08g 38.8g Jackfruit
Fiber 1.5g 5.1g Tamarind
Calcium 24mg 74mg Tamarind
Iron 0.23mg 2.8mg Tamarind
Magnesium 29mg 92mg Tamarind
Phosphorus 21mg 113mg Tamarind
Potassium 448mg 628mg Tamarind
Sodium 2mg 28mg Jackfruit
Zinc 0.13mg 0.1mg Jackfruit
Copper 0.076mg 0.086mg Tamarind
Vitamin A 110IU 30IU Jackfruit
Vitamin E 0.34mg 0.1mg Jackfruit
Vitamin D IU 0IU Tamarind
Vitamin D µg 0µg Tamarind
Vitamin C 13.7mg 3.5mg Jackfruit
Vitamin B1 0.105mg 0.428mg Tamarind
Vitamin B2 0.055mg 0.152mg Tamarind
Vitamin B3 0.92mg 1.938mg Tamarind
Vitamin B5 0.235mg 0.143mg Jackfruit
Vitamin B6 0.329mg 0.066mg Jackfruit
Folate 24µg 14µg Jackfruit
Vitamin B12 0µg 0µg
Vitamin K µg 2.8µg Tamarind
Tryptophan 0.034mg 0.018mg Jackfruit
Threonine 0.086mg mg Jackfruit
Isoleucine 0.069mg mg Jackfruit
Leucine 0.103mg mg Jackfruit
Lysine 0.069mg 0.139mg Tamarind
Methionine 0.034mg 0.014mg Jackfruit
Phenylalanine 0.052mg mg Jackfruit
Valine 0.086mg mg Jackfruit
Histidine 0.034mg mg Jackfruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.195g 0.272g Jackfruit
Monounsaturated Fat 0.155g 0.181g Tamarind
Polyunsaturated fat 0.094g 0.059g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Tamarind
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
20
Tamarind
Mineral Summary Score
14
Jackfruit
41
Tamarind

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
17%
Tamarind
Carbohydrates
23%
Jackfruit
63%
Tamarind
Fats
3%
Jackfruit
3%
Tamarind

Comparison summary

Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 52)
Which food is lower in Sugar?
Jackfruit
Jackfruit is lower in Sugar (difference - 19.72g)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Jackfruit
Jackfruit is lower in Saturated Fat (difference - 0.077g)
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

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.