Avocado vs. Jackfruit
Nutrition comparison of Avocado and Jackfruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
jackfruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and jackfruit:
- Both avocado and jackfruit are high in potassium.
- Avocado has 63% less carbohydrates than jackfruit.
- Avocado has more riboflavin, pantothenic acid and folate.
- Avocado has signficantly less sugar than jackfruit.
- Avocado is an excellent source of dietary fiber.
- Jackfruit has 9.9 times less saturated fat than avocado.
- Jackfruit is a great source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Jackfruit (Jackfruit, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and jackfruit has 43% less calories than avocado - avocado has 167 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to jackfruit for protein. Avocado has a macronutrient ratio of 4:19:77 and for jackfruit, 6:88:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Jackfruit | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 19% | 88% |
| Fat | 77% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 63% less carbohydrates than jackfruit - avocado has 8.6g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 353% more dietary fiber than jackfruit - avocado has 6.8g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Avocado has signficantly less sugar than jackfruit - avocado has 0.3g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Avocado and jackfruit contain similar amounts of protein - avocado has 2g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Jackfruit has 9.9 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Jackfruit is a great source of Vitamin C and it has 56% more Vitamin C than avocado - avocado has 8.8mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Avocado and jackfruit contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Avocado has 479% more Vitamin E than jackfruit - avocado has 2mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than jackfruit - avocado has 21ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Avocado has more riboflavin, pantothenic acid and folate. Both avocado and jackfruit contain significant amounts of thiamin, niacin and Vitamin B6.
| Avocado | Jackfruit | |
|---|---|---|
| Thiamin | 0.075 MG | 0.105 MG |
| Riboflavin | 0.143 MG | 0.055 MG |
| Niacin | 1.912 MG | 0.92 MG |
| Pantothenic acid | 1.463 MG | 0.235 MG |
| Vitamin B6 | 0.287 MG | 0.329 MG |
| Folate | 89 UG | 24 UG |
Minerals
calcium
Jackfruit has 85% more calcium than avocado - avocado has 13mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Avocado and jackfruit contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both avocado and jackfruit are high in potassium. Avocado has 13% more potassium than jackfruit - avocado has 507mg of potassium per 100 grams and jackfruit has 448mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both avocado and jackfruit contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Avocado | Jackfruit | |
|---|---|---|
| beta-carotene | 63 UG | 61 UG |
| alpha-carotene | 24 UG | 6 UG |
| lutein + zeaxanthin | 271 UG | 157 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and jackfruit contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Jackfruit | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.079 G |
| Total | 0.125 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than jackfruit per 100 grams.
| Avocado | Jackfruit | |
|---|---|---|
| linoleic acid | 1.674 G | 0.015 G |
| other omega 6 | ~ | 0.004 G |
| Total | 1.674 G | 0.019 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Avocado g
()
|
Daily Values (%) |
Jackfruit g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does avocado or jackfruit contain more calories in 100 grams?Avocado is high in calories and jackfruit has 40% less calories than avocado - avocado has 167 calories in 100g and jackfruit has 95 calories.
Does avocado or jackfruit have more carbohydrates?
By weight, avocado has 60% fewer carbohydrates than jackfruit - avocado has 8.6g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does avocado or jackfruit contain more potassium?
Both avocado and jackfruit are high in potassium. Avocado has 10% more potassium than jackfruit - avocado has 507mg of potassium in 100 grams and jackfruit has 448mg of potassium.