Baingan Bharta vs Cauliflower

Per 100 g, Baingan Bharta has 65 kcal and 1.4 g protein, while Cauliflower has 23 kcal and 2.1 g protein.

Baingan Bharta

65
kcal per 100 g
1.4 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 Baingan Bharta Cauliflower Difference
Calories Fewer calories for the same weight 65 kcal 23 kcal better 65%
Protein More protein helps with fullness and muscle 1.4 g 2.1 g better 33%
Carbs Lower carbs suits low-carb and diabetic diets 4.4 g 2 g better 55%
Fat Lower fat means lower calorie density 4.5 g 0.4 g better 91%
Fiber More fibre improves fullness and digestion 3.3 g 3.7 g better 11%
Sugar Less sugar means a gentler blood-sugar response 1.8 g 0.5 g better 72%
"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 65 for Baingan Bharta — about 65% 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?

Cauliflower

Cauliflower is the stronger protein source, with 2.1 g per 100 g against 1.4 g for Baingan Bharta. To match that from Baingan Bharta you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Baingan Bharta vs Cauliflower — common questions

Baingan Bharta has more calories — about 65 kcal per 100 g compared with 23 kcal for Cauliflower.

Cauliflower has more protein — 2.1 g per 100 g against 1.4 g for Baingan Bharta.

Cauliflower is the lighter choice at 23 kcal per 100 g against 65 for Baingan Bharta — about 65% 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.

Cauliflower is the stronger protein source, with 2.1 g per 100 g against 1.4 g for Baingan Bharta. To match that from Baingan Bharta you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 88 kcal and 3.5 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, Baingan Bharta has 65 kcal and 1.4 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 Baingan Bharta nutrition & serving sizes
Full Cauliflower nutrition & serving sizes

Other comparisons

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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.