Peanut butter banana shake vs sugarcane juice: calories and protein compared
Short answer: for fat loss pick peanut butter banana shake; for muscle gain peanut butter banana shake does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Peanut butter banana shake | Sugarcane juice |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 337 kcal | 180 kcal |
| Protein | 13 g | 0 g |
| Carbs | 39 g | 45 g |
| Fat | 16 g | 0 g |
| Protein per 100 kcal | 3.7 g | 0 g |
| Calories from fat | 41% | 0% |
What the numbers say
- Peanut butter banana shake has 157 kcal more a serving than sugarcane juice. One serving of peanut butter banana shake has the calories of about 1.9 servings of sugarcane juice.
- Peanut butter banana shake has more protein: 13 g vs 0 g.
- For protein per calorie, peanut butter banana shake wins with 3.7 g per 100 kcal.
- They suit different diets: peanut butter banana shake is vegetarian and sugarcane juice is vegan.
Which to pick
- Losing fat: Peanut butter banana shake, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Peanut butter banana shake, 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.