Gatte ki sabzi vs tofu bhurji: calories and protein compared
Short answer: for fat loss pick tofu bhurji; for muscle gain gatte ki sabzi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Gatte ki sabzi | Tofu bhurji |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 120 g |
| Calories | 275 kcal | 163 kcal |
| Protein | 11 g | 11 g |
| Carbs | 26 g | 6 g |
| Fat | 14 g | 11 g |
| Protein per 100 kcal | 3.9 g | 6.5 g |
| Calories from fat | 47% | 61% |
What the numbers say
- Gatte ki sabzi has 112 kcal more a serving than tofu bhurji. One serving of gatte ki sabzi has the calories of about 1.7 servings of tofu bhurji.
- Protein is about the same (11 vs 11 g).
- For protein per calorie, tofu bhurji wins with 6.5 g per 100 kcal.
- They suit different diets: gatte ki sabzi is vegetarian and tofu bhurji is vegan.
Which to pick
- Losing fat: Tofu bhurji, 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.