Dry fruits mix vs sweet corn chaat: calories and protein compared
Short answer: for fat loss pick sweet corn chaat; for muscle gain dry fruits mix does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dry fruits mix | Sweet corn chaat |
|---|---|---|
| Serving | 1 handful · 30 g | 1 cup |
| Calories | 182 kcal | 144 kcal |
| Protein | 5 g | 4 g |
| Carbs | 7 g | 23 g |
| Fat | 16 g | 5 g |
| Protein per 100 kcal | 3 g | 2.5 g |
| Calories from fat | 80% | 33% |
What the numbers say
- Dry fruits mix has 38 kcal more a serving than sweet corn chaat. One serving of dry fruits mix has the calories of about 1.3 servings of sweet corn chaat.
- Protein is about the same (5 vs 4 g).
- For protein per calorie, dry fruits mix wins with 3 g per 100 kcal.
- They suit different diets: dry fruits mix is vegan and sweet corn chaat is vegetarian.
Which to pick
- Losing fat: Sweet corn chaat, because it is lighter and the protein difference is small.
- Building muscle: Dry fruits mix, 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.