Cauliflower Au Gratin vs Chicken Manchurian

Per 100 g, Cauliflower Au Gratin has 146 kcal and 4.5 g protein, while Chicken Manchurian has 143 kcal and 9.5 g protein.

Cauliflower Au Gratin

146
kcal per 100 g
4.5 g protein

Chicken Manchurian

143
kcal per 100 g
9.5 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 Cauliflower Au Gratin Chicken Manchurian Difference
Calories Fewer calories for the same weight 146 kcal 143 kcal about the same
Protein More protein helps with fullness and muscle 4.5 g 9.5 g better 53%
Carbs Lower carbs suits low-carb and diabetic diets 9.2 g 6.1 g better 34%
Fat Lower fat means lower calorie density 10.2 g better 11.9 g 14%
Fiber More fibre improves fullness and digestion 1.5 g better 0.4 g 73%
Sugar Less sugar means a gentler blood-sugar response 3 g 0.9 g better 70%
"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?

Too close to call

Cauliflower Au Gratin and Chicken Manchurian land within a few percent of each other on calories (146 vs 143 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Cauliflower Au Gratin carries more fibre.

Which is better for muscle gain?

Chicken Manchurian

Chicken Manchurian is the stronger protein source, with 9.5 g per 100 g against 4.5 g for Cauliflower Au Gratin. To match that from Cauliflower Au Gratin you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Cauliflower Au Gratin vs Chicken Manchurian — common questions

Cauliflower Au Gratin has more calories — about 146 kcal per 100 g compared with 143 kcal for Chicken Manchurian.

Chicken Manchurian has more protein — 9.5 g per 100 g against 4.5 g for Cauliflower Au Gratin.

Cauliflower Au Gratin and Chicken Manchurian land within a few percent of each other on calories (146 vs 143 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Cauliflower Au Gratin carries more fibre.

Chicken Manchurian is the stronger protein source, with 9.5 g per 100 g against 4.5 g for Cauliflower Au Gratin. To match that from Cauliflower Au Gratin you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 289 kcal and 14 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Cauliflower Au Gratin has 146 kcal and 4.5 g protein, while Chicken Manchurian has 143 kcal and 9.5 g protein.
Full Cauliflower Au Gratin nutrition & serving sizes
Full Chicken Manchurian 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.