Methi Malai Paneer vs Roti

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	Methi Malai Paneer	Roti	Difference
Calories Fewer calories for the same weight	195 kcal	180 kcal better	8%
Protein More protein helps with fullness and muscle	7.3 g better	6.8 g	7%
Carbs Lower carbs suits low-carb and diabetic diets	8.1 g better	37.5 g	78%
Fat Lower fat means lower calorie density	14.7 g	1 g better	93%
Fiber More fibre improves fullness and digestion	1.5 g	5 g better	70%
Sugar Less sugar means a gentler blood-sugar response	6 g	0.8 g better	87%

"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?

Roti

Roti is the lighter choice at 180 kcal per 100 g against 195 for Methi Malai Paneer — about 8% fewer calories for the same weight on your plate. That does not make Methi Malai Paneer a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Methi Malai Paneer

Methi Malai Paneer is the stronger protein source, with 7.3 g per 100 g against 6.8 g for Roti. To match that from Roti you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Roti is more efficient per calorie (3.8 g of protein per 100 kcal against 3.7 g), so it is the better pick if you are also holding calories down.