Cauliflower Au Gratin vs Club Sandwich

Per 100 g, Cauliflower Au Gratin has 146 kcal and 4.5 g protein, while Club Sandwich has 235 kcal and 7.3 g protein.

Cauliflower Au Gratin

146
kcal per 100 g
4.5 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 Cauliflower Au Gratin Club Sandwich Difference
Calories Fewer calories for the same weight 146 kcal better 235 kcal 38%
Protein More protein helps with fullness and muscle 4.5 g 7.3 g better 38%
Carbs Lower carbs suits low-carb and diabetic diets 9.2 g better 18.5 g 50%
Fat Lower fat means lower calorie density 10.2 g better 15.1 g 33%
Fiber More fibre improves fullness and digestion 1.5 g 1.8 g better 17%
Sugar Less sugar means a gentler blood-sugar response 3 g 2 g better 33%
"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?

Cauliflower Au Gratin

Cauliflower Au Gratin is the lighter choice at 146 kcal per 100 g against 235 for Club Sandwich — about 38% 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 4.5 g for Cauliflower Au Gratin. To match that from Cauliflower Au Gratin you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Cauliflower Au Gratin vs Club Sandwich — common questions

Club Sandwich has more calories — about 235 kcal per 100 g compared with 146 kcal for Cauliflower Au Gratin.

Club Sandwich has more protein — 7.3 g per 100 g against 4.5 g for Cauliflower Au Gratin.

Cauliflower Au Gratin is the lighter choice at 146 kcal per 100 g against 235 for Club Sandwich — about 38% 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 4.5 g for Cauliflower Au Gratin. To match that from Cauliflower Au Gratin you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 381 kcal and 11.8 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 Cauliflower Au Gratin has the edge, mainly on calorie density. Per 100 g, Cauliflower Au Gratin has 146 kcal and 4.5 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 Cauliflower Au Gratin 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.