Sprouts salad vs veg sandwich: calories and protein compared
Short answer: for fat loss pick sprouts salad; for muscle gain sprouts salad does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Sprouts salad | Veg sandwich |
|---|---|---|
| Serving | 1 katori · 120 g | 1 sandwich |
| Calories | 152 kcal | 179 kcal |
| Protein | 10 g | 5 g |
| Carbs | 26 g | 27 g |
| Fat | 0 g | 6 g |
| Protein per 100 kcal | 6.7 g | 2.9 g |
| Calories from fat | 2% | 28% |
What the numbers say
- Veg sandwich has 27 kcal more a serving than sprouts salad. One serving of veg sandwich has the calories of about 1.2 servings of sprouts salad.
- Sprouts salad has more protein: 10 g vs 5 g.
- For protein per calorie, sprouts salad wins with 6.7 g per 100 kcal.
- They suit different diets: sprouts salad is vegan and veg sandwich is vegetarian.
Which to pick
- Losing fat: Sprouts salad, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Sprouts salad, 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.