Baba ganoush vs chana masala: which is healthier?
They are about equally nutrient-dense: baba ganoush scores 55/100 and chana masala 58/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Baba ganoush
128 kcal per 100 g. 2 tbsp: 30 g
Chana masala
122 kcal per 100 g. 1 bowl: 250 g
Which to pick for your goal
- Fewer caloriesAbout even128 vs 122 kcal per 100 g
- More proteinChana masala3 vs 5.1 g per 100 g
- More fiberBaba ganoush5.2 vs 3.6 g per 100 g
- Less sugarChana masala5.3 vs 3.9 g per 100 g
- More potassiumBaba ganoush377 vs 275 mg per 100 g
- Less saturated fatChana masala1.3 vs 0.3 g per 100 g
Nutrition side by side
| Nutrient | Baba ganoush, 100 g | Chana masala, 100 g | Baba ganoush, 30 g | Chana masala, 250 g |
|---|---|---|---|---|
| Calories | 128 kcal | 122 kcal | 38 kcal | 305 kcal |
| Protein | 3 g | 5.1 g | 0.9 g | 13 g |
| Carbohydrates | 11 g | 17 g | 3.3 g | 43 g |
| Sugars | 5.3 g | 3.9 g | 1.6 g | 9.6 g |
| Fiber | 5.2 g | 3.6 g | 1.5 g | 9 g |
| Fat | 9.2 g | 4.2 g | 2.8 g | 10 g |
| Saturated fat | 1.3 g | 0.3 g | 0.4 g | 0.9 g |
| Vitamin C | 6.7 mg | 8.9 mg | 2 mg | 22 mg |
| Vitamin A | 4.7 µg | 18 µg | 1.4 µg | 44 µg |
| Potassium | 377 mg | 275 mg | 113 mg | 686 mg |
| Iron | 1.2 mg | 1.5 mg | 0.4 mg | 3.7 mg |
| Calcium | 53 mg | 29 mg | 16 mg | 73 mg |
| Magnesium | 29 mg | 26 mg | 8.7 mg | 65 mg |
| Sodium | 235 mg | 283 mg | 70 mg | 706 mg |
Last updated . Scores use the HowHealthyIs Score method.