Aloo Gobi vs Jackfruit Seeds

Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Jackfruit Seeds has 77 kcal and 5.8 g protein.

Aloo Gobi

80
kcal per 100 g
2 g protein

Jackfruit Seeds

77
kcal per 100 g
5.8 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Aloo Gobi Jackfruit Seeds Difference
Calories Fewer calories for the same weight 80 kcal 77 kcal about the same
Protein More protein helps with fullness and muscle 2 g 5.8 g better 66%
Carbs Lower carbs suits low-carb and diabetic diets 10 g better 11.8 g 15%
Fat Lower fat means lower calorie density 3.7 g 0.4 g better 89%
Fiber More fibre improves fullness and digestion 2 g 8.6 g better 77%
Sugar Less sugar means a gentler blood-sugar response 2 g better 2.2 g 9%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Too close to call

Aloo Gobi and Jackfruit Seeds land within a few percent of each other on calories (80 vs 77 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Jackfruit Seeds carries more fibre.

Which is better for muscle gain?

Jackfruit Seeds

Jackfruit Seeds is the stronger protein source, with 5.8 g per 100 g against 2 g for Aloo Gobi. To match that from Aloo Gobi you would have to eat roughly 2.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Gobi vs Jackfruit Seeds — common questions

Aloo Gobi has more calories — about 80 kcal per 100 g compared with 77 kcal for Jackfruit Seeds.

Jackfruit Seeds has more protein — 5.8 g per 100 g against 2 g for Aloo Gobi.

Aloo Gobi and Jackfruit Seeds land within a few percent of each other on calories (80 vs 77 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Jackfruit Seeds carries more fibre.

Jackfruit Seeds is the stronger protein source, with 5.8 g per 100 g against 2 g for Aloo Gobi. To match that from Aloo Gobi you would have to eat roughly 2.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 157 kcal and 7.8 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Jackfruit Seeds has 77 kcal and 5.8 g protein.
Full Aloo Gobi nutrition & serving sizes
Full Jackfruit Seeds nutrition & serving sizes

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.