Aloo Gobi vs Cauliflower

Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Cauliflower has 23 kcal and 2.1 g protein.

Aloo Gobi

80
kcal per 100 g
2 g protein

Cauliflower

23
kcal per 100 g
2.1 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Aloo Gobi Cauliflower Difference
Calories Fewer calories for the same weight 80 kcal 23 kcal better 71%
Protein More protein helps with fullness and muscle 2 g 2.1 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 10 g 2 g better 80%
Fat Lower fat means lower calorie density 3.7 g 0.4 g better 89%
Fiber More fibre improves fullness and digestion 2 g 3.7 g better 46%
Sugar Less sugar means a gentler blood-sugar response 2 g 0.5 g better 75%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Cauliflower

Cauliflower is the lighter choice at 23 kcal per 100 g against 80 for Aloo Gobi — about 71% fewer calories for the same weight on your plate. That does not make Aloo Gobi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Cauliflower

Both carry a similar amount of protein (2 g and 2.1 g per 100 g), so Cauliflower takes it on the calorie cost — 9.1 g of protein per 100 kcal against 2.5 g. You get the same protein for less of your daily budget.

Aloo Gobi vs Cauliflower — common questions

Aloo Gobi has more calories — about 80 kcal per 100 g compared with 23 kcal for Cauliflower.

They are close. Aloo Gobi has 2 g and Cauliflower has 2.1 g of protein per 100 g.

Cauliflower is the lighter choice at 23 kcal per 100 g against 80 for Aloo Gobi — about 71% fewer calories for the same weight on your plate. That does not make Aloo Gobi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Both carry a similar amount of protein (2 g and 2.1 g per 100 g), so Cauliflower takes it on the calorie cost — 9.1 g of protein per 100 kcal against 2.5 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 103 kcal and 4.1 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Cauliflower has the edge, mainly on calorie density. Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Cauliflower has 23 kcal and 2.1 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Aloo Gobi nutrition & serving sizes
Full Cauliflower nutrition & serving sizes

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.