Baked Vegetables vs Club Sandwich

Per 100 g, Baked Vegetables has 89 kcal and 3.7 g protein, while Club Sandwich has 235 kcal and 7.3 g protein.

Baked Vegetables

89
kcal per 100 g
3.7 g protein

Club Sandwich

235
kcal per 100 g
7.3 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 Baked Vegetables Club Sandwich Difference
Calories Fewer calories for the same weight 89 kcal better 235 kcal 62%
Protein More protein helps with fullness and muscle 3.7 g 7.3 g better 49%
Carbs Lower carbs suits low-carb and diabetic diets 8.5 g better 18.5 g 54%
Fat Lower fat means lower calorie density 4.5 g better 15.1 g 70%
Fiber More fibre improves fullness and digestion 2.4 g better 1.8 g 25%
Sugar Less sugar means a gentler blood-sugar response 2.6 g 2 g better 23%
"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?

Baked Vegetables

Baked Vegetables is the lighter choice at 89 kcal per 100 g against 235 for Club Sandwich — about 62% fewer calories for the same weight on your plate. That does not make Club Sandwich a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Club Sandwich

Club Sandwich is the stronger protein source, with 7.3 g per 100 g against 3.7 g for Baked Vegetables. To match that from Baked Vegetables you would have to eat roughly 2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Baked Vegetables is more efficient per calorie (4.2 g of protein per 100 kcal against 3.1 g), so it is the better pick if you are also holding calories down.

Baked Vegetables vs Club Sandwich — common questions

Club Sandwich has more calories — about 235 kcal per 100 g compared with 89 kcal for Baked Vegetables.

Club Sandwich has more protein — 7.3 g per 100 g against 3.7 g for Baked Vegetables.

Baked Vegetables is the lighter choice at 89 kcal per 100 g against 235 for Club Sandwich — about 62% fewer calories for the same weight on your plate. That does not make Club Sandwich a bad food; it means the portion has to be smaller to fit the same calorie budget.

Club Sandwich is the stronger protein source, with 7.3 g per 100 g against 3.7 g for Baked Vegetables. To match that from Baked Vegetables you would have to eat roughly 2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Baked Vegetables is more efficient per calorie (4.2 g of protein per 100 kcal against 3.1 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 324 kcal and 11 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 Baked Vegetables has the edge, mainly on calorie density. Per 100 g, Baked Vegetables has 89 kcal and 3.7 g protein, while Club Sandwich has 235 kcal and 7.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Baked Vegetables nutrition & serving sizes
Full Club Sandwich 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.