Navratan korma vs tofu bhurji: calories and protein compared
Short answer: for fat loss pick tofu bhurji; for muscle gain tofu bhurji does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Navratan korma | Tofu bhurji |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 120 g |
| Calories | 267 kcal | 163 kcal |
| Protein | 8 g | 11 g |
| Carbs | 12 g | 6 g |
| Fat | 21 g | 11 g |
| Protein per 100 kcal | 2.9 g | 6.5 g |
| Calories from fat | 70% | 61% |
What the numbers say
- Navratan korma has 104 kcal more a serving than tofu bhurji. One serving of navratan korma has the calories of about 1.6 servings of tofu bhurji.
- Tofu bhurji has more protein: 11 g vs 8 g.
- For protein per calorie, tofu bhurji wins with 6.5 g per 100 kcal.
- They suit different diets: navratan korma is vegetarian and tofu bhurji is vegan.
Which to pick
- Losing fat: Tofu bhurji, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Tofu bhurji, 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.