Cauliflower Au Gratin vs Submarine Sandwich

Per 100 g, Cauliflower Au Gratin has 146 kcal and 4.5 g protein, while Submarine Sandwich has 217 kcal and 6.1 g protein.

Cauliflower Au Gratin

146
kcal per 100 g
4.5 g protein

Submarine Sandwich

217
kcal per 100 g
6.1 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 Submarine Sandwich Difference
Calories Fewer calories for the same weight 146 kcal better 217 kcal 33%
Protein More protein helps with fullness and muscle 4.5 g 6.1 g better 26%
Carbs Lower carbs suits low-carb and diabetic diets 9.2 g better 13.6 g 32%
Fat Lower fat means lower calorie density 10.2 g better 15.3 g 33%
Fiber More fibre improves fullness and digestion 1.5 g better 1.3 g 13%
Sugar Less sugar means a gentler blood-sugar response 3 g 2.5 g better 17%
"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 217 for Submarine Sandwich — about 33% fewer calories for the same weight on your plate. That does not make Submarine Sandwich a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Submarine Sandwich

Submarine Sandwich is the stronger protein source, with 6.1 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 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Cauliflower Au Gratin is more efficient per calorie (3.1 g of protein per 100 kcal against 2.8 g), so it is the better pick if you are also holding calories down.

Cauliflower Au Gratin vs Submarine Sandwich — common questions

Submarine Sandwich has more calories — about 217 kcal per 100 g compared with 146 kcal for Cauliflower Au Gratin.

Submarine Sandwich has more protein — 6.1 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 217 for Submarine Sandwich — about 33% fewer calories for the same weight on your plate. That does not make Submarine Sandwich a bad food; it means the portion has to be smaller to fit the same calorie budget.

Submarine Sandwich is the stronger protein source, with 6.1 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 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Cauliflower Au Gratin is more efficient per calorie (3.1 g of protein per 100 kcal against 2.8 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 363 kcal and 10.6 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 Submarine Sandwich has 217 kcal and 6.1 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 Submarine 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.