Bangda vs Catfish

Per 100 g, Bangda has 101 kcal and 21.5 g protein, while Catfish has 124 kcal and 15.9 g protein.

Bangda

101
kcal per 100 g
21.5 g protein

Catfish

124
kcal per 100 g
15.9 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 Bangda Catfish Difference
Calories Fewer calories for the same weight 101 kcal better 124 kcal 19%
Protein More protein helps with fullness and muscle 21.5 g better 15.9 g 26%
Carbs Lower carbs suits low-carb and diabetic diets 0 g 0 g about the same
Fat Lower fat means lower calorie density 1.5 g better 6.2 g 76%
Fiber More fibre improves fullness and digestion 0 g 0 g about the same
Sugar Less sugar means a gentler blood-sugar response 0 g 0 g about the same
"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?

Bangda

Bangda is the lighter choice at 101 kcal per 100 g against 124 for Catfish — about 19% fewer calories for the same weight on your plate. That does not make Catfish a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Bangda

Bangda is the stronger protein source, with 21.5 g per 100 g against 15.9 g for Catfish. To match that from Catfish 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.

Bangda vs Catfish — common questions

Catfish has more calories — about 124 kcal per 100 g compared with 101 kcal for Bangda.

Bangda has more protein — 21.5 g per 100 g against 15.9 g for Catfish.

Bangda is the lighter choice at 101 kcal per 100 g against 124 for Catfish — about 19% fewer calories for the same weight on your plate. That does not make Catfish a bad food; it means the portion has to be smaller to fit the same calorie budget.

Bangda is the stronger protein source, with 21.5 g per 100 g against 15.9 g for Catfish. To match that from Catfish 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.

Yes. Combining them gives roughly 225 kcal and 37.4 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 Bangda has the edge, mainly on calorie density. Per 100 g, Bangda has 101 kcal and 21.5 g protein, while Catfish has 124 kcal and 15.9 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Bangda nutrition & serving sizes
Full Catfish nutrition & serving sizes

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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.