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.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
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 .
Jackfruit g
()
|
Daily Values (%) |
Tempeh 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 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.