Moong dal chilla vs veg sandwich: calories and protein compared
Short answer: for fat loss pick moong dal chilla; for muscle gain moong dal chilla does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Moong dal chilla | Veg sandwich |
|---|---|---|
| Serving | 2 chilla | 1 sandwich |
| Calories | 218 kcal | 179 kcal |
| Protein | 12 g | 5 g |
| Carbs | 28 g | 27 g |
| Fat | 6 g | 6 g |
| Protein per 100 kcal | 5.5 g | 2.9 g |
| Calories from fat | 23% | 28% |
What the numbers say
- Moong dal chilla has 39 kcal more a serving than veg sandwich. One serving of moong dal chilla has the calories of about 1.2 servings of veg sandwich.
- Moong dal chilla has more protein: 12 g vs 5 g.
- For protein per calorie, moong dal chilla wins with 5.5 g per 100 kcal.
- They suit different diets: moong dal chilla is vegan and veg sandwich is vegetarian.
Which to pick
- Losing fat: Moong dal chilla, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Moong dal chilla, 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.