Brussels Sprouts vs Jackfruit Seeds

Per 100 g, Brussels Sprouts has 44 kcal and 4.3 g protein, while Jackfruit Seeds has 77 kcal and 5.8 g protein.

Brussels Sprouts

44
kcal per 100 g
4.3 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 Brussels Sprouts Jackfruit Seeds Difference
Calories Fewer calories for the same weight 44 kcal better 77 kcal 43%
Protein More protein helps with fullness and muscle 4.3 g 5.8 g better 26%
Carbs Lower carbs suits low-carb and diabetic diets 5.1 g better 11.8 g 57%
Fat Lower fat means lower calorie density 0.5 g 0.4 g better 20%
Fiber More fibre improves fullness and digestion 4.3 g 8.6 g better 50%
Sugar Less sugar means a gentler blood-sugar response 0.2 g better 2.2 g 91%
"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?

Brussels Sprouts

Brussels Sprouts is the lighter choice at 44 kcal per 100 g against 77 for Jackfruit Seeds — about 43% fewer calories for the same weight on your plate. That does not make Jackfruit Seeds 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 4.3 g for Brussels Sprouts. To match that from Brussels Sprouts you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Brussels Sprouts is more efficient per calorie (9.8 g of protein per 100 kcal against 7.5 g), so it is the better pick if you are also holding calories down.

Brussels Sprouts vs Jackfruit Seeds — common questions

Jackfruit Seeds has more calories — about 77 kcal per 100 g compared with 44 kcal for Brussels Sprouts.

Jackfruit Seeds has more protein — 5.8 g per 100 g against 4.3 g for Brussels Sprouts.

Brussels Sprouts is the lighter choice at 44 kcal per 100 g against 77 for Jackfruit Seeds — about 43% fewer calories for the same weight on your plate. That does not make Jackfruit Seeds 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 4.3 g for Brussels Sprouts. To match that from Brussels Sprouts you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Brussels Sprouts is more efficient per calorie (9.8 g of protein per 100 kcal against 7.5 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 121 kcal and 10.1 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 Brussels Sprouts has the edge, mainly on calorie density. Per 100 g, Brussels Sprouts has 44 kcal and 4.3 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 Brussels Sprouts nutrition & serving sizes
Full Jackfruit Seeds nutrition & serving sizes

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.