Jackfruit vs. Tofu
Nutrition comparison of Jackfruit and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and tofu:
- Jackfruit has more niacin, pantothenic acid and Vitamin B6.
- Jackfruit is a great source of Vitamin C.
- Jackfruit is an excellent source of potassium.
- Tofu has signficantly less carbohydrates than jackfruit.
- Tofu has signficantly less sugar than jackfruit.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tofu and jackfruit contain similar amounts of calories - tofu has 76 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 tofu per calorie. Jackfruit has a macronutrient ratio of 6:88:6 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Tofu | |
|---|---|---|
| Protein | 6% | 39% |
| Carbohydrates | 88% | 9% |
| Fat | 6% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has signficantly less carbohydrates than jackfruit - tofu has 1.9g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Jackfruit has 400% more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Tofu has signficantly less sugar than jackfruit - tofu has 0.62g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Tofu is a great source of protein and it has 370% more protein than jackfruit - tofu has 8.1g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both tofu and jackfruit are low in saturated fat - tofu has 0.69g 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 136 times more Vitamin C than tofu - tofu has 0.1mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Jackfruit and tofu contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and jackfruit contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Tofu and jackfruit contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more niacin, pantothenic acid and Vitamin B6. Both jackfruit and tofu contain significant amounts of thiamin, riboflavin and folate.
| Jackfruit | Tofu | |
|---|---|---|
| Thiamin | 0.105 MG | 0.081 MG |
| Riboflavin | 0.055 MG | 0.052 MG |
| Niacin | 0.92 MG | 0.195 MG |
| Pantothenic acid | 0.235 MG | 0.068 MG |
| Vitamin B6 | 0.329 MG | 0.047 MG |
| Folate | 24 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 13 times more calcium than jackfruit - tofu has 350mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Tofu is an excellent source of iron and it has 22 times more iron than jackfruit - tofu has 5.4mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Jackfruit is an excellent source of potassium and it has 270% more potassium than tofu - tofu has 121mg of potassium per 100 grams and jackfruit has 448mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than jackfruit per 100 grams.
| Jackfruit | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.319 G |
| Total | 0.079 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than jackfruit per 100 grams.
| Jackfruit | Tofu | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 2.38 G |
| Total | 0.019 G | 2.38 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.
Jackfruit g
()
|
Daily Values (%) |
Tofu 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 tofu or jackfruit contain more calories in 100 grams?Tofu and jackfruit contain similar amounts of calories - tofu has 76 calories in 100g and jackfruit has 95 calories.
Is tofu or jackfruit better for protein?
Tofu is a great source of protein and it has 370% more protein than jackfruit - tofu has 8.1g of protein per 100 grams and jackfruit has 1.7g of protein.
Does tofu or jackfruit have more carbohydrates?
By weight, tofu has signficantly fewer carbohydrates than jackfruit - tofu has 1.9g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does tofu or jackfruit contain more calcium?
Tofu is a rich source of calcium and it has 13 times more calcium than jackfruit - tofu has 350mg of calcium in 100 grams and jackfruit has 24mg of calcium.
Does tofu or jackfruit contain more iron?
Tofu is an abundant source of iron and it has 22 times more iron than jackfruit - tofu has 5.4mg of iron in 100 grams and jackfruit has 0.23mg of iron.
Does tofu or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 270% more potassium than tofu - tofu has 121mg of potassium in 100 grams and jackfruit has 448mg of potassium.