Aloo Matar vs Cauliflower

Per 100 g, Aloo Matar has 101 kcal and 3.5 g protein, while Cauliflower has 23 kcal and 2.1 g protein.

Aloo Matar

101
kcal per 100 g
3.5 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 Matar Cauliflower Difference
Calories Fewer calories for the same weight 101 kcal 23 kcal better 77%
Protein More protein helps with fullness and muscle 3.5 g better 2.1 g 40%
Carbs Lower carbs suits low-carb and diabetic diets 9.7 g 2 g better 79%
Fat Lower fat means lower calorie density 5.1 g 0.4 g better 92%
Fiber More fibre improves fullness and digestion 3.6 g 3.7 g about the same
Sugar Less sugar means a gentler blood-sugar response 1.9 g 0.5 g better 74%
"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 101 for Aloo Matar — about 77% fewer calories for the same weight on your plate. That does not make Aloo Matar a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Aloo Matar

Aloo Matar is the stronger protein source, with 3.5 g per 100 g against 2.1 g for Cauliflower. To match that from Cauliflower you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Cauliflower is more efficient per calorie (9.1 g of protein per 100 kcal against 3.5 g), so it is the better pick if you are also holding calories down.

Aloo Matar vs Cauliflower — common questions

Aloo Matar has more calories — about 101 kcal per 100 g compared with 23 kcal for Cauliflower.

Aloo Matar has more protein — 3.5 g per 100 g against 2.1 g for Cauliflower.

Cauliflower is the lighter choice at 23 kcal per 100 g against 101 for Aloo Matar — about 77% fewer calories for the same weight on your plate. That does not make Aloo Matar a bad food; it means the portion has to be smaller to fit the same calorie budget.

Aloo Matar is the stronger protein source, with 3.5 g per 100 g against 2.1 g for Cauliflower. To match that from Cauliflower you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Cauliflower is more efficient per calorie (9.1 g of protein per 100 kcal against 3.5 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 124 kcal and 5.6 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 Matar has 101 kcal and 3.5 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 Matar nutrition & serving sizes
Full Cauliflower nutrition & serving sizes

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.