Bhindi Masala vs Jackfruit Seeds

Per 100 g, Bhindi Masala has 94 kcal and 2.1 g protein, while Jackfruit Seeds has 77 kcal and 5.8 g protein.

Bhindi Masala

94
kcal per 100 g
2.1 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 Bhindi Masala Jackfruit Seeds Difference
Calories Fewer calories for the same weight 94 kcal 77 kcal better 18%
Protein More protein helps with fullness and muscle 2.1 g 5.8 g better 64%
Carbs Lower carbs suits low-carb and diabetic diets 3.9 g better 11.8 g 67%
Fat Lower fat means lower calorie density 7.7 g 0.4 g better 95%
Fiber More fibre improves fullness and digestion 4.1 g 8.6 g better 52%
Sugar Less sugar means a gentler blood-sugar response 0.5 g better 2.2 g 77%
"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?

Jackfruit Seeds

Jackfruit Seeds is the lighter choice at 77 kcal per 100 g against 94 for Bhindi Masala — about 18% fewer calories for the same weight on your plate. That does not make Bhindi Masala a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Jackfruit Seeds

Jackfruit Seeds is the stronger protein source, with 5.8 g per 100 g against 2.1 g for Bhindi Masala. To match that from Bhindi Masala you would have to eat roughly 2.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Bhindi Masala vs Jackfruit Seeds — common questions

Bhindi Masala has more calories — about 94 kcal per 100 g compared with 77 kcal for Jackfruit Seeds.

Jackfruit Seeds has more protein — 5.8 g per 100 g against 2.1 g for Bhindi Masala.

Jackfruit Seeds is the lighter choice at 77 kcal per 100 g against 94 for Bhindi Masala — about 18% fewer calories for the same weight on your plate. That does not make Bhindi Masala a bad food; it means the portion has to be smaller to fit the same calorie budget.

Jackfruit Seeds is the stronger protein source, with 5.8 g per 100 g against 2.1 g for Bhindi Masala. To match that from Bhindi Masala you would have to eat roughly 2.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 171 kcal and 7.9 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.

For most everyday goals Jackfruit Seeds has the edge, mainly on calorie density. Per 100 g, Bhindi Masala has 94 kcal and 2.1 g protein, while Jackfruit Seeds has 77 kcal and 5.8 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Bhindi Masala 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.