Here’s a side-by-side nutritional comparison (approximate values per 100 g edible portion) of jackfruit seeds (Native of Asia), bunya nuts(Native of Australia), and Brazil nuts(Native of Brazil) focusing on macronutrients, protein, minerals, and vitamins. Some values for bunya nuts are from older analytical sources since food tables for them are less standardised than for jackfruit seeds or Brazil nuts.
Jackfruit Seeds (approximate)
(Often nutritional data for breadfruit/breadnut seeds is used as a rough analogue — actual jackfruit seed composition varies by study and cultivar.)
Macronutrients (est.):
- Protein: ~ 7–8 g
- Fat: ~ 5.6 g
- Carbohydrates: ~ 29 g
- Dietary fibre ~ 5.2 g
- Calories: not standardised (varies by source)
Minerals & Vitamins (indicative, broad):
- Potassium: ~ 54 mg (varies widely)
- Magnesium: ~ 54 mg
- Calcium: ~ 36 mg
- Iron: ~ 3–4 mg range reported in studies
- B-vitamins (B1, B6): present in small amounts; data varies by cultivar
Notes:
Jackfruit seeds are starch-rich with moderate protein and low fat relative to nuts. Detailed micronutrient tables are limited and vary significantly with seed variety.
Bunya Nuts (Araucaria bidwillii)
(Native Australian seed somewhat like pine/chestnut; composition is less standardized than common nuts.)
Macronutrients (approx from older analysis):
- Protein: ~ 9.0 g
- Fat: ~ 2 g
- Carbohydrates: ~ 40–43 g
- Dietary fibre: ~ 7–8 g
- Energy: ~ 906 kJ (~ 217 kcal)
Minerals & Vitamins (limited data):
- Potassium: ~ 194 mg
- Magnesium: ~ 62 mg
- Calcium: ~ 7 mg
- Iron: ~ 4 mg
- Trace minerals: contain copper, manganese, etc., reported in research
- Vitamins: bunya nuts contain some B vitamins and folate but detailed standardised values aren’t widely published.
Notes:
Bunya nuts are starchy, relatively low in fat, moderate in protein, and rich in complex carbohydrate. They also have a good fibre content and notable mineral contributions.
Brazil Nuts (raw)
(Data from USDA/standard nutrition tables.)
Macronutrients:
- Protein: ~ 14.3 g
- Fat: ~ 66.4–67 g
- Saturated fat: ~ 15 g
- Monounsaturated & polyunsaturated fats: high
- Carbohydrates: ~ 11.7–12.3 g
- Dietary fibre: ~ 7.5 g
- Calories: ~ 656–659 kcal
Minerals:
- Selenium: ~ 1917 µg (extremely high)
- Magnesium: ~ 376 mg
- Phosphorus: ~ 725 mg
- Potassium: ~ 659 mg
- Copper: ~ 1.743 mg
- Zinc: ~ 4.06 mg
- Iron: ~ 2.43 mg
Vitamins:
- Vitamin B1 (Thiamin): ~ 0.617 mg
- Vitamin E: ~ 5.65 mg
- B-vitamins (B6, Niacin, Riboflavin, Folate): present in moderate to small amounts
- Vitamin C: ~ 0.7 mg
Notes:
Brazil nuts are very high in healthy fats and calories, excellent protein source for a nut, and exceptionally rich in selenium, often exceeding daily requirements by a large margin with modest intakes.
Quick Comparison (per 100 g)
| Nutrient | Jackfruit Seeds | Bunya Nuts | Brazil Nuts |
|---|---|---|---|
| Calories | Moderate/varies | ~ 217 kcal | ~ 656–659 kcal |
| Protein | ~ 7–8 g | ~ 9 g | ~ 14 g |
| Fat | ~ 5.6 g | ~ 2 g | ~ 66 g |
| Carbs | ~ 29 g | ~ 40 g | ~ 12 g |
| Fiber | ~ 5 g | ~ 7–8 g | ~ 7.5 g |
| Selenium | Low/not notable | Low/not standardised | Very high (~1917 µg) |
| Magnesium | ~ 54 mg | ~ 62 mg | ~ 376 mg |
| Potassium | ~ 54 mg | ~ 194 mg | ~ 659 mg |
| Vitamin B1 | Small | Some (not well quantified) | ~ 0.617 mg |
| Vitamin E | Low | Some (not well quantified) | ~ 5.65 mg |
Summary Insights
- Brazil nuts are the most energy-dense and richest in healthy fats, selenium, and a broad spectrum of minerals and some vitamins.
- Bunya nuts are starch-rich, lower in fat, moderate in protein, with respectable fiber and minerals but less standardized micronutrient data.
- Jackfruit seeds sit somewhere between seeds and nuts: moderate carbs, modest protein and fat, with varying reported micronutrients depending on the source.