Bangda vs Egg White

Per 100 g, Bangda has 101 kcal and 21.5 g protein, while Egg White has 52 kcal and 12.4 g protein.

Bangda

101
kcal per 100 g
21.5 g protein

Egg White

52
kcal per 100 g
12.4 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 Egg White Difference
Calories Fewer calories for the same weight 101 kcal 52 kcal better 49%
Protein More protein helps with fullness and muscle 21.5 g better 12.4 g 42%
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 0.3 g better 80%
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?

Egg White

Egg White is the lighter choice at 52 kcal per 100 g against 101 for Bangda — about 49% fewer calories for the same weight on your plate. That does not make Bangda 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 12.4 g for Egg White. To match that from Egg White you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Egg White is more efficient per calorie (24.1 g of protein per 100 kcal against 21.3 g), so it is the better pick if you are also holding calories down.

Bangda vs Egg White — common questions

Bangda has more calories — about 101 kcal per 100 g compared with 52 kcal for Egg White.

Bangda has more protein — 21.5 g per 100 g against 12.4 g for Egg White.

Egg White is the lighter choice at 52 kcal per 100 g against 101 for Bangda — about 49% fewer calories for the same weight on your plate. That does not make Bangda 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 12.4 g for Egg White. To match that from Egg White you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Egg White is more efficient per calorie (24.1 g of protein per 100 kcal against 21.3 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 153 kcal and 33.9 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 Egg White has the edge, mainly on calorie density. Per 100 g, Bangda has 101 kcal and 21.5 g protein, while Egg White has 52 kcal and 12.4 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 Egg White nutrition & serving sizes

Other comparisons

Bangda vs Chana Masala

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.