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.
Detailed nutritional comparison of avocado and jackfruit is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Jackfruit (Jackfruit, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Jackfruit src

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, 7:88:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Jackfruit
Protein 4% 7%
Carbohydrates 19% 88%
Fat 77% 5%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Avocado or Jackfruit .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Jackfruit (Jackfruit, raw) .

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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.