Moong Dal Cheela vs Upma

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	Moong Dal Cheela	Upma	Difference
Calories Fewer calories for the same weight	97 kcal	78 kcal better	20%
Protein More protein helps with fullness and muscle	6.7 g better	2 g	70%
Carbs Lower carbs suits low-carb and diabetic diets	12 g better	13 g	8%
Fat Lower fat means lower calorie density	2.3 g	2 g better	13%
Fiber More fibre improves fullness and digestion	2 g better	1 g	50%
Sugar Less sugar means a gentler blood-sugar response	1 g	0.5 g better	50%

"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?

Upma

Upma is the lighter choice at 78 kcal per 100 g against 97 for Moong Dal Cheela — about 20% fewer calories for the same weight on your plate. That does not make Moong Dal Cheela a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Moong Dal Cheela

Moong Dal Cheela is the stronger protein source, with 6.7 g per 100 g against 2 g for Upma. To match that from Upma you would have to eat roughly 3.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.