Aloo matar vs tofu bhurji: calories and protein compared
Short answer: for fat loss pick tofu bhurji; for muscle gain tofu bhurji does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Aloo matar | Tofu bhurji |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 120 g |
| Calories | 175 kcal | 163 kcal |
| Protein | 5 g | 11 g |
| Carbs | 25 g | 6 g |
| Fat | 6 g | 11 g |
| Protein per 100 kcal | 2.7 g | 6.5 g |
| Calories from fat | 31% | 61% |
What the numbers say
- Calories are close: 175 vs 163 kcal a serving.
- Tofu bhurji has more protein: 11 g vs 5 g.
- For protein per calorie, tofu bhurji wins with 6.5 g per 100 kcal.
Which to pick
- Losing fat: Tofu bhurji, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Tofu bhurji, 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.