Egg vs Soybean Curry

Per 100 g, Egg has 154 kcal and 12.6 g protein, while Soybean Curry has 163 kcal and 10.4 g protein.

Egg

154
kcal per 100 g
12.6 g protein

Soybean Curry

163
kcal per 100 g
10.4 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 Egg Soybean Curry Difference
Calories Fewer calories for the same weight 154 kcal better 163 kcal 6%
Protein More protein helps with fullness and muscle 12.6 g better 10.4 g 18%
Carbs Lower carbs suits low-carb and diabetic diets 1.2 g better 6.7 g 82%
Fat Lower fat means lower calorie density 10.6 g 10.2 g about the same
Fiber More fibre improves fullness and digestion 0 g 7.3 g better 100%
Sugar Less sugar means a gentler blood-sugar response 1.2 g better 2.7 g 56%
"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

Egg is the lighter choice at 154 kcal per 100 g against 163 for Soybean Curry — about 6% fewer calories for the same weight on your plate. That does not make Soybean Curry a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Egg

Egg is the stronger protein source, with 12.6 g per 100 g against 10.4 g for Soybean Curry. To match that from Soybean Curry you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Egg vs Soybean Curry — common questions

Soybean Curry has more calories — about 163 kcal per 100 g compared with 154 kcal for Egg.

Egg has more protein — 12.6 g per 100 g against 10.4 g for Soybean Curry.

Egg is the lighter choice at 154 kcal per 100 g against 163 for Soybean Curry — about 6% fewer calories for the same weight on your plate. That does not make Soybean Curry a bad food; it means the portion has to be smaller to fit the same calorie budget.

Egg is the stronger protein source, with 12.6 g per 100 g against 10.4 g for Soybean Curry. To match that from Soybean Curry you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 317 kcal and 23 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 has the edge, mainly on calorie density. Per 100 g, Egg has 154 kcal and 12.6 g protein, while Soybean Curry has 163 kcal and 10.4 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Egg nutrition & serving sizes
Full Soybean Curry nutrition & serving sizes

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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.