Tandoori Chicken 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	Tandoori Chicken	Upma	Difference
Calories Fewer calories for the same weight	130 kcal	78 kcal better	40%
Protein More protein helps with fullness and muscle	18.7 g better	2 g	89%
Carbs Lower carbs suits low-carb and diabetic diets	2 g better	13 g	85%
Fat Lower fat means lower calorie density	5.3 g	2 g better	62%
Fiber More fibre improves fullness and digestion	0.3 g	1 g better	70%
Sugar Less sugar means a gentler blood-sugar response	0.7 g	0.5 g better	29%

"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 130 for Tandoori Chicken — about 40% fewer calories for the same weight on your plate. That does not make Tandoori Chicken 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 2 g for Upma. To match that from Upma you would have to eat roughly 9.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.