Peanut butter toast vs sprouts salad: calories and protein compared
Short answer: for fat loss pick sprouts salad; for muscle gain peanut butter toast does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Peanut butter toast | Sprouts salad |
|---|---|---|
| Serving | 2 slices | 1 katori · 120 g |
| Calories | 219 kcal | 152 kcal |
| Protein | 9 g | 10 g |
| Carbs | 26 g | 26 g |
| Fat | 10 g | 0 g |
| Protein per 100 kcal | 3.9 g | 6.7 g |
| Calories from fat | 39% | 2% |
What the numbers say
- Peanut butter toast has 67 kcal more a serving than sprouts salad. One serving of peanut butter toast has the calories of about 1.4 servings of sprouts salad.
- Protein is about the same (9 vs 10 g).
- For protein per calorie, sprouts salad wins with 6.7 g per 100 kcal.
Which to pick
- Losing fat: Sprouts salad, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Peanut butter toast, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.