Aloo Gobi vs Lotus Stem

Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Lotus Stem has 79 kcal and 1.9 g protein.

Aloo Gobi

80
kcal per 100 g
2 g protein

Lotus Stem

79
kcal per 100 g
1.9 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 Lotus Stem Difference
Calories Fewer calories for the same weight 80 kcal 79 kcal about the same
Protein More protein helps with fullness and muscle 2 g better 1.9 g 5%
Carbs Lower carbs suits low-carb and diabetic diets 10 g better 14.7 g 32%
Fat Lower fat means lower calorie density 3.7 g 0.9 g better 76%
Fiber More fibre improves fullness and digestion 2 g 4.7 g better 57%
Sugar Less sugar means a gentler blood-sugar response 2 g 0.2 g better 90%
"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?

Too close to call

Aloo Gobi and Lotus Stem land within a few percent of each other on calories (80 vs 79 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Lotus Stem carries more fibre.

Which is better for muscle gain?

Aloo Gobi

Aloo Gobi is the stronger protein source, with 2 g per 100 g against 1.9 g for Lotus Stem. To match that from Lotus Stem you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Gobi vs Lotus Stem — common questions

Aloo Gobi has more calories — about 80 kcal per 100 g compared with 79 kcal for Lotus Stem.

Aloo Gobi has more protein — 2 g per 100 g against 1.9 g for Lotus Stem.

Aloo Gobi and Lotus Stem land within a few percent of each other on calories (80 vs 79 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Lotus Stem carries more fibre.

Aloo Gobi is the stronger protein source, with 2 g per 100 g against 1.9 g for Lotus Stem. To match that from Lotus Stem you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 159 kcal and 3.9 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Lotus Stem has 79 kcal and 1.9 g protein.
Full Aloo Gobi nutrition & serving sizes
Full Lotus Stem nutrition & serving sizes

Other comparisons

Aloo Gobi vs Bhindi Masala Aloo Gobi vs Baingan Bharta

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.