Aloo Gobi vs Lauki Sabzi
Both sides computed from the same table, at the serving each is actually eaten in.
Per 100 g, aloo gobi is heavier — 105 kcal against 60 kcal for lauki sabzi, about 75% more. Per real serving the picture changes: 1 katori of aloo gobi is 158 kcal, while 1 katori of lauki sabzi is 90 kcal, because the portions are not the same size. On protein, aloo gobi wins with 2.6 g per 100 g.
Side by side
| Aloo Gobi | Lauki Sabzi | |
|---|---|---|
| Serving assumed | 1 katori · 150 g | 1 katori · 150 g |
| Calories per serving | 158 | 90 |
| Calories per 100 g | 105 | 60 |
| Protein per 100 g | 2.6 g | 1.2 g |
| Carbs per 100 g | 11.0 g | 4.5 g |
| Fat per 100 g | 5.5 g | 4.0 g |
| Fibre per 100 g | 2.8 g | 1.3 g |
| Walking to burn one serving | 37 min | 21 min |
How to read this
Per-100 g comparisons flatter whatever is eaten in small portions. Aloo Gobi is denser per gram, but people do not eat by the gram — aloo gobi arrives as 1 katori and lauki sabzi as 1 katori, and that is where the real difference shows up.
Aloo Gobi carries more protein, which matters more than the calorie gap if you are trying to stay full. Both figures assume home cooking with a measured amount of oil; a restaurant plate of either can run 30 to 60% higher.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.