Poached Egg vs Tandoori Chicken

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	Poached Egg	Tandoori Chicken	Difference
Calories Fewer calories for the same weight	124 kcal	130 kcal	about the same
Protein More protein helps with fullness and muscle	12 g	18.7 g better	36%
Carbs Lower carbs suits low-carb and diabetic diets	0.4 g better	2 g	80%
Fat Lower fat means lower calorie density	8.2 g	5.3 g better	35%
Fiber More fibre improves fullness and digestion	0.2 g	0.3 g better	33%
Sugar Less sugar means a gentler blood-sugar response	0 g better	0.7 g	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?

Too close to call

Poached Egg and Tandoori Chicken land within a few percent of each other on calories (124 vs 130 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Tandoori Chicken carries more fibre.

Which is better for muscle gain?

Tandoori Chicken

Tandoori Chicken is the stronger protein source, with 18.7 g per 100 g against 12 g for Poached Egg. To match that from Poached Egg you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.