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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.

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

Infographic

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

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 B1 +307.6%
Contains more Vitamin B2 +176.4%
Contains more Vitamin B3 +110.7%
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%
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%
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%
Contains more Vitamin B1 +307.6%
Contains more Vitamin B2 +176.4%
Contains more Vitamin B3 +110.7%
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%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Jackfruit
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
20
Tamarind
19
Jackfruit
Mineral Summary Score
41
Tamarind
14
Jackfruit

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
17%
Tamarind
10%
Jackfruit
Carbohydrates
63%
Tamarind
23%
Jackfruit
Fats
3%
Tamarind
3%
Jackfruit

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. 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.