Paneer sandwich vs sprouts salad: calories and protein compared
Short answer: for fat loss pick sprouts salad; 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 | Sprouts salad |
|---|---|---|
| Serving | 1 sandwich | 1 katori · 120 g |
| Calories | 274 kcal | 152 kcal |
| Protein | 12 g | 10 g |
| Carbs | 25 g | 26 g |
| Fat | 14 g | 0 g |
| Protein per 100 kcal | 4.3 g | 6.7 g |
| Calories from fat | 46% | 2% |
What the numbers say
- Paneer sandwich has 122 kcal more a serving than sprouts salad. One serving of paneer sandwich has the calories of about 1.8 servings of sprouts salad.
- Paneer sandwich has more protein: 12 g vs 10 g.
- For protein per calorie, sprouts salad wins with 6.7 g per 100 kcal.
- They suit different diets: paneer sandwich is vegetarian and sprouts salad is vegan.
Which to pick
- Losing fat: Sprouts salad, because it gives more protein for each calorie, which keeps you full and protects muscle.
- 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.