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  6. Tamarind vs. Jackfruit

Tamarind vs. Jackfruit — In-Depth Nutrition Comparison

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What are the main differences between tamarind and jackfruit?

  • Tamarind is richer in iron, vitamin B1, magnesium, fiber, phosphorus, vitamin B2, vitamin B3, and potassium, yet jackfruit is richer in vitamin B6 and vitamin C.
  • Tamarind's daily need coverage for iron is 32% higher.
  • Tamarind has 5 times more phosphorus than jackfruit. Tamarind has 113mg of phosphorus, while jackfruit has 21mg.
  • Tamarind has a lower glycemic index than jackfruit.

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

Infographic

Tamarind vs Jackfruit 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
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%
Contains more MagnesiumMagnesium +217.2%
Contains more CalciumCalcium +208.3%
Contains more PotassiumPotassium +40.2%
Contains more IronIron +1117.4%
Contains more CopperCopper +13.2%
Contains more PhosphorusPhosphorus +438.1%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +30%
Contains less SodiumSodium -92.9%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 0% 0.67% 2% 107% 35% 36% 8.6% 15% 0% 7% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 46% 0% 1.7% 6.8% 26% 13% 17% 14% 76% 0% 0% 18%
Contains more Vitamin B1Vitamin B1 +307.6%
Contains more Vitamin B2Vitamin B2 +176.4%
Contains more Vitamin B3Vitamin B3 +110.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +291.4%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B5Vitamin B5 +64.3%
Contains more Vitamin B6Vitamin B6 +398.5%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tamarind Jackfruit DV% diff.
Iron 2.8mg 0.23mg 32%
Vitamin B1 0.428mg 0.105mg 27%
Vitamin B6 0.066mg 0.329mg 20%
Magnesium 92mg 29mg 15%
Fiber 5.1g 1.5g 14%
Carbs 62.5g 23.25g 13%
Phosphorus 113mg 21mg 13%
Vitamin C 3.5mg 13.7mg 11%
Fructose 9.19g 11%
Calories 239kcal 95kcal 7%
Vitamin B2 0.152mg 0.055mg 7%
Vitamin B3 1.938mg 0.92mg 6%
Calcium 74mg 24mg 5%
Potassium 628mg 448mg 5%
Folate 14µg 24µg 3%
Protein 2.8g 1.72g 2%
Vitamin E 0.1mg 0.34mg 2%
Manganese 0.043mg 2%
Selenium 1.3µg 2%
Vitamin B5 0.143mg 0.235mg 2%
Vitamin K 2.8µg 2%
Choline 8.6mg 2%
Copper 0.086mg 0.076mg 1%
Starch 1.47g 1%
Sodium 28mg 2mg 1%
Protein per 100 calories 1.2g 1.8g N/A
Calories per 10 g protein 854kcal 552kcal N/A
Weight per 100 calories 42g 105g N/A
Fats 0.6g 0.64g 0%
Net carbs 57.4g 21.75g N/A
Sugar 38.8g 19.08g N/A
Zinc 0.1mg 0.13mg 0%
Vitamin A 2µg 5µg 0%
Saturated fat 0.272g 0.195g 0%
Monounsaturated fat 0.181g 0.155g 0%
Polyunsaturated fat 0.059g 0.094g 0%
Tryptophan 0.018mg 0.034mg 0%
Threonine 0.086mg 0%
Isoleucine 0.069mg 0%
Leucine 0.103mg 0%
Lysine 0.139mg 0.069mg 0%
Methionine 0.014mg 0.034mg 0%
Phenylalanine 0.052mg 0%
Valine 0.086mg 0%
Histidine 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/nutrients
  2. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.