Upma vs veg sandwich: calories and protein compared
Short answer: for fat loss pick veg sandwich; for muscle gain upma does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Upma | Veg sandwich |
|---|---|---|
| Serving | 1 plate | 1 sandwich |
| Calories | 248 kcal | 179 kcal |
| Protein | 6 g | 5 g |
| Carbs | 41 g | 27 g |
| Fat | 7 g | 6 g |
| Protein per 100 kcal | 2.3 g | 2.9 g |
| Calories from fat | 24% | 28% |
What the numbers say
- Upma has 69 kcal more a serving than veg sandwich. One serving of upma has the calories of about 1.4 servings of veg sandwich.
- Protein is about the same (6 vs 5 g).
- For protein per calorie, veg sandwich wins with 2.9 g per 100 kcal.
- They suit different diets: upma 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: Upma, 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.