Soybean vs Tandoori Chicken

Per 100 g, Soybean has 377 kcal and 37.8 g protein, while Tandoori Chicken has 130 kcal and 18.7 g protein.

Soybean

377
kcal per 100 g
37.8 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 Tandoori Chicken Difference
Calories Fewer calories for the same weight 377 kcal 130 kcal better 66%
Protein More protein helps with fullness and muscle 37.8 g better 18.7 g 51%
Carbs Lower carbs suits low-carb and diabetic diets 10.2 g 2 g better 80%
Fat Lower fat means lower calorie density 19.4 g 5.3 g better 73%
Fiber More fibre improves fullness and digestion 22.6 g better 0.3 g 99%
Sugar Less sugar means a gentler blood-sugar response 2.2 g 0.7 g better 68%
"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 377 for Soybean — about 66% fewer calories for the same weight on your plate. That does not make Soybean a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Soybean

Soybean is the stronger protein source, with 37.8 g per 100 g against 18.7 g for Tandoori Chicken. To match that from Tandoori Chicken you would have to eat roughly 2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Tandoori Chicken is more efficient per calorie (14.4 g of protein per 100 kcal against 10 g), so it is the better pick if you are also holding calories down.

Soybean vs Tandoori Chicken — common questions

Soybean has more calories — about 377 kcal per 100 g compared with 130 kcal for Tandoori Chicken.

Soybean has more protein — 37.8 g per 100 g against 18.7 g for Tandoori Chicken.

Tandoori Chicken is the lighter choice at 130 kcal per 100 g against 377 for Soybean — about 66% fewer calories for the same weight on your plate. That does not make Soybean a bad food; it means the portion has to be smaller to fit the same calorie budget.

Soybean is the stronger protein source, with 37.8 g per 100 g against 18.7 g for Tandoori Chicken. To match that from Tandoori Chicken you would have to eat roughly 2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Tandoori Chicken is more efficient per calorie (14.4 g of protein per 100 kcal against 10 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 507 kcal and 56.5 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 has 377 kcal and 37.8 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 nutrition & serving sizes
Full Tandoori Chicken 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.