Jackfruit vs. Tempeh

Nutrition comparison of Jackfruit and Tempeh


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of jackfruit versus tempeh (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in jackfruit and tempeh:

  • Both tempeh and jackfruit are high in potassium.
  • Jackfruit has 12 times less saturated fat than tempeh.
  • Jackfruit has signficantly more dietary fiber than tempeh.
  • Jackfruit is a great source of Vitamin C.
  • Tempeh has 67% less carbohydrates than jackfruit.
  • Tempeh has more riboflavin, niacin and Vitamin B12.
  • Tempeh has signficantly less sugar than jackfruit.
  • Tempeh is a great source of iron.
  • Tempeh is an excellent source of calcium and protein.
Detailed nutritional comparison of jackfruit and tempeh 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: Jackfruit (Jackfruit, raw) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.


Image of Jackfruit src
Image of Tempeh src

Calories and Carbs

calories

Tempeh is high in calories and jackfruit has 51% less calories than tempeh - tempeh has 192 calories per 100 grams and jackfruit has 95 calories.

For macronutrient ratios, jackfruit is much lighter in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. Jackfruit has a macronutrient ratio of 7:88:5 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Jackfruit Tempeh
Protein 7% 39%
Carbohydrates 88% 15%
Fat 5% 47%
Alcohol ~ ~

carbohydrates

Tempeh has 67% less carbohydrates than jackfruit - tempeh has 7.6g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.

dietary fiber

Jackfruit has signficantly more dietary fiber than tempeh - jackfruit has 1.5g of dietary fiber per 100 grams and tempeh does not contain significant amounts.

sugar

Tempeh has signficantly less sugar than jackfruit - jackfruit has 19.1g of sugar per 100 grams and tempeh does not contain significant amounts.

Protein

protein

Tempeh is an excellent source of protein and it has 10 times more protein than jackfruit - tempeh has 20.3g of protein per 100 grams and jackfruit has 1.7g of protein.

Fat

saturated fat

Jackfruit has 12 times less saturated fat than tempeh - tempeh has 2.5g 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 more Vitamin C than tempeh - jackfruit has 13.7mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.

Vitamin A

Jackfruit and tempeh contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.

Vitamin E

Jackfruit and tempeh contain similar amounts of Vitamin E - jackfruit has 0.34mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.

The B Vitamins

Tempeh has more riboflavin, niacin and Vitamin B12. Both jackfruit and tempeh contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.

Jackfruit Tempeh
Thiamin 0.105 MG 0.078 MG
Riboflavin 0.055 MG 0.358 MG
Niacin 0.92 MG 2.64 MG
Pantothenic acid 0.235 MG 0.278 MG
Vitamin B6 0.329 MG 0.215 MG
Folate 24 UG 24 UG
Vitamin B12 ~ 0.08 UG

Minerals

calcium

Tempeh is an excellent source of calcium and it has 363% more calcium than jackfruit - tempeh has 111mg of calcium per 100 grams and jackfruit has 24mg of calcium.

iron

Tempeh is a great source of iron and it has 10 times more iron than jackfruit - tempeh has 2.7mg of iron per 100 grams and jackfruit has 0.23mg of iron.

potassium

Both tempeh and jackfruit are high in potassium. Tempeh is very similar to tempeh for potassium - tempeh has 412mg of potassium per 100 grams and jackfruit has 448mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, tempeh has more alpha linoleic acid (ALA) than jackfruit per 100 grams.

Jackfruit Tempeh
alpha linoleic acid 0.079 G 0.248 G
Total 0.079 G 0.248 G

omega 6s

Comparing omega-6 fatty acids, tempeh has more linoleic acid than jackfruit per 100 grams.

Jackfruit Tempeh
other omega 6 0.004 G ~
linoleic acid 0.015 G 4.052 G
Total 0.019 G 4.052 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 Jackfruit or Tempeh .

Note: The specific food items compared are: Jackfruit (Jackfruit, raw) and Tempeh (Tempeh) .

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FAQ

Does tempeh or jackfruit contain more calories in 100 grams?
Tempeh is high in calories and jackfruit has 50% less calories than tempeh - tempeh has 192 calories in 100g and jackfruit has 95 calories.

Is tempeh or jackfruit better for protein?
Tempeh is a fantastic source of protein and it has 10 times more protein than jackfruit - tempeh has 20.3g of protein per 100 grams and jackfruit has 1.7g of protein.

Does tempeh or jackfruit have more carbohydrates?
By weight, tempeh has 70% fewer carbohydrates than jackfruit - tempeh has 7.6g of carbs for 100g and jackfruit has 23.3g of carbohydrates.

Does tempeh or jackfruit contain more calcium?
Tempeh is a rich source of calcium and it has 360% more calcium than jackfruit - tempeh has 111mg of calcium in 100 grams and jackfruit has 24mg of calcium.

Does tempeh or jackfruit contain more potassium?
Both tempeh and jackfruit are high in potassium. Tempeh is very similar to tempeh for potassium - tempeh has 412mg of potassium in 100 grams and jackfruit has 448mg of potassium.

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