Soybean Curry vs Tandoori Chicken

Per 100 g, Soybean Curry has 163 kcal and 10.4 g protein, while Tandoori Chicken has 130 kcal and 18.7 g protein.

Soybean Curry

163
kcal per 100 g
10.4 g protein

Tandoori Chicken

130
kcal per 100 g
18.7 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 Soybean Curry Tandoori Chicken Difference
Calories Fewer calories for the same weight 163 kcal 130 kcal better 20%
Protein More protein helps with fullness and muscle 10.4 g 18.7 g better 44%
Carbs Lower carbs suits low-carb and diabetic diets 6.7 g 2 g better 70%
Fat Lower fat means lower calorie density 10.2 g 5.3 g better 48%
Fiber More fibre improves fullness and digestion 7.3 g better 0.3 g 96%
Sugar Less sugar means a gentler blood-sugar response 2.7 g 0.7 g better 74%
"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?

Tandoori Chicken

Tandoori Chicken is the lighter choice at 130 kcal per 100 g against 163 for Soybean Curry — about 20% 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?

Tandoori Chicken

Tandoori Chicken is the stronger protein source, with 18.7 g per 100 g against 10.4 g for Soybean Curry. To match that from Soybean Curry you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Soybean Curry vs Tandoori Chicken — common questions

Soybean Curry has more calories — about 163 kcal per 100 g compared with 130 kcal for Tandoori Chicken.

Tandoori Chicken has more protein — 18.7 g per 100 g against 10.4 g for Soybean Curry.

Tandoori Chicken is the lighter choice at 130 kcal per 100 g against 163 for Soybean Curry — about 20% 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.

Tandoori Chicken is the stronger protein source, with 18.7 g per 100 g against 10.4 g for Soybean Curry. To match that from Soybean Curry you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 293 kcal and 29.1 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 Tandoori Chicken has the edge, mainly on calorie density. Per 100 g, Soybean Curry has 163 kcal and 10.4 g protein, while Tandoori Chicken has 130 kcal and 18.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Soybean Curry nutrition & serving sizes
Full Tandoori Chicken nutrition & serving sizes

Other comparisons

Soybean Curry vs Chana Masala

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.