Dry fruits mix vs peanut chaat: calories and protein compared
Short answer: for fat loss pick peanut chaat; for muscle gain peanut chaat does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dry fruits mix | Peanut chaat |
|---|---|---|
| Serving | 1 handful · 30 g | 1 katori · 80 g |
| Calories | 182 kcal | 240 kcal |
| Protein | 5 g | 10 g |
| Carbs | 7 g | 13 g |
| Fat | 16 g | 20 g |
| Protein per 100 kcal | 3 g | 4.3 g |
| Calories from fat | 80% | 74% |
What the numbers say
- Peanut chaat has 58 kcal more a serving than dry fruits mix. One serving of peanut chaat has the calories of about 1.3 servings of dry fruits mix.
- Peanut chaat has more protein: 10 g vs 5 g.
- For protein per calorie, peanut chaat wins with 4.3 g per 100 kcal.
Which to pick
- Losing fat: Peanut chaat, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Peanut chaat, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.