Egg sandwich vs medu vada: calories and protein compared
Short answer: for fat loss pick egg sandwich; for muscle gain medu vada does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg sandwich | Medu vada |
|---|---|---|
| Serving | 1 sandwich | 2 vada |
| Calories | 244 kcal | 244 kcal |
| Protein | 11 g | 10 g |
| Carbs | 26 g | 22 g |
| Fat | 11 g | 13 g |
| Protein per 100 kcal | 4.6 g | 3.9 g |
| Calories from fat | 39% | 47% |
What the numbers say
- Calories are close: 244 vs 244 kcal a serving.
- Protein is about the same (11 vs 10 g).
- For protein per calorie, egg sandwich wins with 4.6 g per 100 kcal.
- They suit different diets: egg sandwich is eggetarian and medu vada is vegan.
Which to pick
- Losing fat: Egg sandwich, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Medu vada, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.