Cheese Tomato Sandwich vs Murukku

Per 100 g, Cheese Tomato Sandwich has 243 kcal and 7.9 g protein, while Murukku has 595 kcal and 5.5 g protein.

Cheese Tomato Sandwich

243
kcal per 100 g
7.9 g protein

Murukku

595
kcal per 100 g
5.5 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 Cheese Tomato Sandwich Murukku Difference
Calories Fewer calories for the same weight 243 kcal better 595 kcal 59%
Protein More protein helps with fullness and muscle 7.9 g better 5.5 g 30%
Carbs Lower carbs suits low-carb and diabetic diets 26.9 g better 33.5 g 20%
Fat Lower fat means lower calorie density 12.3 g better 48 g 74%
Fiber More fibre improves fullness and digestion 2 g 2 g about the same
Sugar Less sugar means a gentler blood-sugar response 2.8 g 0 g better 100%
"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?

Cheese Tomato Sandwich

Cheese Tomato Sandwich is the lighter choice at 243 kcal per 100 g against 595 for Murukku — about 59% fewer calories for the same weight on your plate. That does not make Murukku a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Cheese Tomato Sandwich

Cheese Tomato Sandwich is the stronger protein source, with 7.9 g per 100 g against 5.5 g for Murukku. To match that from Murukku 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.

Cheese Tomato Sandwich vs Murukku — common questions

Murukku has more calories — about 595 kcal per 100 g compared with 243 kcal for Cheese Tomato Sandwich.

Cheese Tomato Sandwich has more protein — 7.9 g per 100 g against 5.5 g for Murukku.

Cheese Tomato Sandwich is the lighter choice at 243 kcal per 100 g against 595 for Murukku — about 59% fewer calories for the same weight on your plate. That does not make Murukku a bad food; it means the portion has to be smaller to fit the same calorie budget.

Cheese Tomato Sandwich is the stronger protein source, with 7.9 g per 100 g against 5.5 g for Murukku. To match that from Murukku 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 838 kcal and 13.4 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 Cheese Tomato Sandwich has the edge, mainly on calorie density. Per 100 g, Cheese Tomato Sandwich has 243 kcal and 7.9 g protein, while Murukku has 595 kcal and 5.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Cheese Tomato Sandwich nutrition & serving sizes
Full Murukku 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.