Aloo matar vs gatte ki sabzi: calories and protein compared
Short answer: for fat loss pick gatte ki sabzi; for muscle gain gatte ki sabzi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Aloo matar | Gatte ki sabzi |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 175 kcal | 275 kcal |
| Protein | 5 g | 11 g |
| Carbs | 25 g | 26 g |
| Fat | 6 g | 14 g |
| Protein per 100 kcal | 2.7 g | 3.9 g |
| Calories from fat | 31% | 47% |
What the numbers say
- Gatte ki sabzi has 100 kcal more a serving than aloo matar. One serving of gatte ki sabzi has the calories of about 1.6 servings of aloo matar.
- Gatte ki sabzi has more protein: 11 g vs 5 g.
- For protein per calorie, gatte ki sabzi wins with 3.9 g per 100 kcal.
- They suit different diets: aloo matar is vegan and gatte ki sabzi is vegetarian.
Which to pick
- Losing fat: Gatte ki sabzi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Gatte ki sabzi, 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.