Baingan Bharta vs Kundru

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	Kundru	Difference
Calories Fewer calories for the same weight	65 kcal	18 kcal better	72%
Protein More protein helps with fullness and muscle	1.4 g better	1.3 g	7%
Carbs Lower carbs suits low-carb and diabetic diets	4.4 g	2.2 g better	50%
Fat Lower fat means lower calorie density	4.5 g	0.2 g better	96%
Fiber More fibre improves fullness and digestion	3.3 g better	3.1 g	6%
Sugar Less sugar means a gentler blood-sugar response	1.8 g	1 g better	44%

"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?

Kundru

Kundru is the lighter choice at 18 kcal per 100 g against 65 for Baingan Bharta — about 72% 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 1.3 g for Kundru. To match that from Kundru 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. Worth noting the trade-off: Kundru is more efficient per calorie (7.2 g of protein per 100 kcal against 2.2 g), so it is the better pick if you are also holding calories down.