Paneer sandwich vs peanut butter toast: calories and protein compared
Short answer: for fat loss pick peanut butter toast; for muscle gain paneer sandwich does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Paneer sandwich | Peanut butter toast |
|---|---|---|
| Serving | 1 sandwich | 2 slices |
| Calories | 274 kcal | 219 kcal |
| Protein | 12 g | 9 g |
| Carbs | 25 g | 26 g |
| Fat | 14 g | 10 g |
| Protein per 100 kcal | 4.3 g | 3.9 g |
| Calories from fat | 46% | 39% |
What the numbers say
- Paneer sandwich has 55 kcal more a serving than peanut butter toast. One serving of paneer sandwich has the calories of about 1.3 servings of peanut butter toast.
- Paneer sandwich has more protein: 12 g vs 9 g.
- For protein per calorie, paneer sandwich wins with 4.3 g per 100 kcal.
- They suit different diets: paneer sandwich is vegetarian and peanut butter toast is vegan.
Which to pick
- Losing fat: Peanut butter toast, because it is lighter and the protein difference is small.
- Building muscle: Paneer sandwich, 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.