The benefits of protien vs.carbohydrates

Now, I am definatly not one to condone a "high protien diet" to acheive weight loss. Mostly because those diets usually involve high amounts of fat. But, there is a important element to be noted, protien will maintain energy level in the body for up to 4 hours, whereas carbohydrates (fruit, whole grain bread etc.) will only elevate the energy level for about 1-2 hours. So, what would make the better snack? Where can you get the most "bang for you buck" calorie-wise? Carbohydrates, such as fruit, are generally mostly water, and thus you can consume much more to reach, lets say 400 calories, than you could with protien. So, you would think that consuming more volumne would mean you would maintain energy for a long period of time. Not so. Fruit cycles through the digestion in about 4 hours, so it leaves the stomach in about 1-2, leaving you hungry again.:)
Protien on the other hand, takes about 6-10 hours to cycle through the digestion, and so you can know that it leaves the stomach in about 4 hours. It is denser, and not water logged and thus is a more fuel effecient food. But the down side is that you could only have a handful of almonds, equally 400 calories, as opposed to 4 apples, totally 400 calories.
Personally, I try to balance the two. Before I work out I will have a banana or, some carbohydrate saturated fruit, and then post workout I will have a small handful of almonds, or a soy mik, to maintain my energy leve and avoid hunger and thus over eating.
As in all things, balance is key, but with these two nutrient groups, knowing WHEN to eat them is just as important as what you eat.