Egg sandwich vs ragi porridge: calories and protein compared
Short answer: for fat loss pick egg sandwich; for muscle gain egg sandwich does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg sandwich | Ragi porridge |
|---|---|---|
| Serving | 1 sandwich | 1 glass |
| Calories | 244 kcal | 216 kcal |
| Protein | 11 g | 7 g |
| Carbs | 26 g | 37 g |
| Fat | 11 g | 5 g |
| Protein per 100 kcal | 4.6 g | 3 g |
| Calories from fat | 39% | 21% |
What the numbers say
- Egg sandwich has 28 kcal more a serving than ragi porridge. One serving of egg sandwich has the calories of about 1.1 servings of ragi porridge.
- Egg sandwich has more protein: 11 g vs 7 g.
- For protein per calorie, egg sandwich wins with 4.6 g per 100 kcal.
- They suit different diets: egg sandwich is eggetarian and ragi porridge is vegetarian.
Which to pick
- Losing fat: Egg sandwich, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Egg sandwich, 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.