Peanut butter toast vs veg sandwich: calories and protein compared
Short answer: for fat loss pick peanut butter toast; 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 | Veg sandwich |
|---|---|---|
| Serving | 2 slices | 1 sandwich |
| Calories | 219 kcal | 179 kcal |
| Protein | 9 g | 5 g |
| Carbs | 26 g | 27 g |
| Fat | 10 g | 6 g |
| Protein per 100 kcal | 3.9 g | 2.9 g |
| Calories from fat | 39% | 28% |
What the numbers say
- Peanut butter toast has 40 kcal more a serving than veg sandwich. One serving of peanut butter toast has the calories of about 1.2 servings of veg sandwich.
- Peanut butter toast has more protein: 9 g vs 5 g.
- For protein per calorie, peanut butter toast wins with 3.9 g per 100 kcal.
- They suit different diets: peanut butter toast is vegan and veg sandwich is vegetarian.
Which to pick
- Losing fat: Peanut butter toast, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Peanut butter toast, 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.