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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
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.
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 Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
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" charts 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 Choline Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 5% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +133.9%
Contains more Protein +62.8%
Contains more Carbs +168.8%
Contains more Other +190.3%
Equal in Fats - 0.6
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more Water +133.9%
Contains more Protein +62.8%
Contains more Carbs +168.8%
Contains more Other +190.3%
Equal in Fats - 0.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -28.3%
Contains more Polyunsaturated fat +59.3%
Contains more Monounsaturated Fat +16.8%
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Contains less Saturated Fat -28.3%
Contains more Polyunsaturated fat +59.3%
Contains more Monounsaturated Fat +16.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Jackfruit
Fructose 9.19g 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
Manganese 0.043mg Jackfruit
Selenium 1.3µg Tamarind
Vitamin A 110IU 30IU Jackfruit
Vitamin A RAE 5µg 2µg Jackfruit
Vitamin E 0.34mg 0.1mg Jackfruit
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
Choline 8.6mg Tamarind
Vitamin K 2.8µg Tamarind
Tryptophan 0.034mg 0.018mg Jackfruit
Threonine 0.086mg Jackfruit
Isoleucine 0.069mg Jackfruit
Leucine 0.103mg Jackfruit
Lysine 0.069mg 0.139mg Tamarind
Methionine 0.034mg 0.014mg Jackfruit
Phenylalanine 0.052mg Jackfruit
Valine 0.086mg Jackfruit
Histidine 0.034mg Jackfruit
Saturated Fat 0.195g 0.272g Jackfruit
Monounsaturated Fat 0.155g 0.181g Tamarind
Polyunsaturated fat 0.094g 0.059g Jackfruit
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g 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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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
18%
Tamarind
Minerals Daily Need Coverage Score
12%
Jackfruit
34%
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

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. 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.