Samosa vs veg sandwich: calories and protein compared
Short answer: for fat loss pick veg sandwich; for muscle gain samosa does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Samosa | Veg sandwich |
|---|---|---|
| Serving | 1 samosa | 1 sandwich |
| Calories | 253 kcal | 179 kcal |
| Protein | 4 g | 5 g |
| Carbs | 31 g | 27 g |
| Fat | 12 g | 6 g |
| Protein per 100 kcal | 1.6 g | 2.9 g |
| Calories from fat | 44% | 28% |
What the numbers say
- Samosa has 74 kcal more a serving than veg sandwich. One serving of samosa has the calories of about 1.4 servings of veg sandwich.
- Protein is about the same (4 vs 5 g).
- For protein per calorie, veg sandwich wins with 2.9 g per 100 kcal.
- They suit different diets: samosa is vegan and veg sandwich is vegetarian.
Which to pick
- Losing fat: Veg sandwich, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Samosa, 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.