Baingan Bharta vs Carrot

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	Baingan Bharta	Carrot	Difference
Calories Fewer calories for the same weight	65 kcal	34 kcal better	48%
Protein More protein helps with fullness and muscle	1.4 g better	1 g	29%
Carbs Lower carbs suits low-carb and diabetic diets	4.4 g better	5.5 g	20%
Fat Lower fat means lower calorie density	4.5 g	0.5 g better	89%
Fiber More fibre improves fullness and digestion	3.3 g	4.1 g better	20%
Sugar Less sugar means a gentler blood-sugar response	1.8 g better	3.3 g	46%

"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?

Carrot

Carrot is the lighter choice at 34 kcal per 100 g against 65 for Baingan Bharta — about 48% fewer calories for the same weight on your plate. That does not make Baingan Bharta a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Baingan Bharta

Baingan Bharta is the stronger protein source, with 1.4 g per 100 g against 1 g for Carrot. To match that from Carrot you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Carrot is more efficient per calorie (3 g of protein per 100 kcal against 2.2 g), so it is the better pick if you are also holding calories down.