Chana masala vs chili con carne: which is healthier?
They are about equally nutrient-dense: chana masala scores 58/100 and chili con carne 59/100, 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.
Chana masala
122 kcal per 100 g. 1 bowl: 250 g
Chili con carne
115 kcal per 100 g. 1 bowl: 300 g
Which to pick for your goal
- Fewer caloriesAbout even122 vs 115 kcal per 100 g
- More proteinChili con carne5.1 vs 6.8 g per 100 g
- More fiberChana masala3.6 vs 2.7 g per 100 g
- Less sugarChili con carne3.9 vs 2.7 g per 100 g
- More potassiumAbout even275 vs 268 mg per 100 g
- Less saturated fatChana masala0.3 vs 2 g per 100 g
Nutrition side by side
| Nutrient | Chana masala, 100 g | Chili con carne, 100 g | Chana masala, 250 g | Chili con carne, 300 g |
|---|---|---|---|---|
| Calories | 122 kcal | 115 kcal | 305 kcal | 345 kcal |
| Protein | 5.1 g | 6.8 g | 13 g | 20 g |
| Carbohydrates | 17 g | 8.5 g | 43 g | 26 g |
| Sugars | 3.9 g | 2.7 g | 9.6 g | 8.1 g |
| Fiber | 3.6 g | 2.7 g | 9 g | 8.1 g |
| Fat | 4.2 g | 6.2 g | 10 g | 19 g |
| Saturated fat | 0.3 g | 2 g | 0.9 g | 6 g |
| Vitamin C | 8.9 mg | 14 mg | 22 mg | 41 mg |
| Vitamin A | 18 µg | 31 µg | 44 µg | 92 µg |
| Potassium | 275 mg | 268 mg | 686 mg | 805 mg |
| Iron | 1.5 mg | 1.5 mg | 3.7 mg | 4.5 mg |
| Calcium | 29 mg | 42 mg | 73 mg | 125 mg |
| Magnesium | 26 mg | 20 mg | 65 mg | 60 mg |
| Sodium | 283 mg | 254 mg | 706 mg | 763 mg |
Last updated . Scores use the HowHealthyIs Score method.