Side-by-Side Comparison

Almonds (Raw) vs Paneer (Indian Cottage Cheese)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

Neat fresh white paneer cubes resting on clean studio slate

dairy

Paneer (Indian Cottage Cheese)

296Calories

18.3Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-49%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) has fewer calories (energy) (296 kcal vs 579 kcal, 283 kcal less).

Higher Protein

+16%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 18.3 g in Paneer (Indian Cottage Cheese) (+2.8 g, +16%).

Higher Dietary Fiber

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 0 g in Paneer (Indian Cottage Cheese) (+12.5 g).

Higher Potassium

+566%

Almonds (Raw)

Almonds (Raw) provides 733 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+623 mg, +566%).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Paneer (Indian Cottage Cheese)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Almonds (Raw) provides 579 kcal vs 296 kcal in Paneer (Indian Cottage Cheese) (+283 kcal, +96%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Almonds (Raw) provides 21.2 g vs 18.3 g in Paneer (Indian Cottage Cheese) (+2.8 g, +16%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

21.6 g8% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Almonds (Raw) provides 21.6 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+17.4 g, +413%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Paneer (Indian Cottage Cheese)

0 g

Almonds (Raw) has higher dietary fiber (12.5 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Almonds (Raw) provides 49.9 g vs 22.8 g in Paneer (Indian Cottage Cheese) (+27.1 g, +119%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

4.4 g9% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Almonds (Raw) provides 4.4 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+1.7 g, +67%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Almonds (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Paneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

180 µg20% DV

Paneer (Indian Cottage Cheese) has higher vitamin a (rae) (180 µg vs 0 µg).

Vitamin DPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Almonds (Raw) provides 25.6 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+25.2 mg, +6308%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Paneer (Indian Cottage Cheese) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

44 µg11% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Almonds (Raw) provides 44 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+26 µg, +144%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Almonds (Raw) provides 0.21 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.16 mg, +412%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Almonds (Raw) provides 1.1 mg vs 0.28 mg in Paneer (Indian Cottage Cheese) (+0.86 mg, +306%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Almonds (Raw) provides 3.6 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+3.5 mg, +2312%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.47 mg9% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Almonds (Raw) provides 0.47 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.12 mg, +35%).

Vitamin B6Almonds (Raw) higher

Almonds (Raw)

0.14 mg8% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Almonds (Raw) provides slightly more vitamin b6 (0.14 mg vs 0.08 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).

Minerals7 nutrients

SodiumPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

1.0 mg

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.0 mg vs 1.0 mg in Almonds (Raw) (+21.0 mg, +2100%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Paneer (Indian Cottage Cheese)

110 mg2% DV

Almonds (Raw) provides 733 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+623 mg, +566%).

CalciumPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

269 mg21% DV

Paneer (Indian Cottage Cheese)

480 mg37% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 269 mg in Almonds (Raw) (+211 mg, +78%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Almonds (Raw) provides 3.7 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+3.3 mg, +828%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Almonds (Raw) provides 270 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+252 mg, +1400%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Paneer (Indian Cottage Cheese)

280 mg22% DV

Almonds (Raw) provides 481 mg vs 280 mg in Paneer (Indian Cottage Cheese) (+201 mg, +72%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Almonds (Raw) provides 3.1 mg vs 2.1 mg in Paneer (Indian Cottage Cheese) (+1.0 mg, +49%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

3.8 g19% DV

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 3.8 g in Almonds (Raw) (+10.4 g, +274%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Paneer (Indian Cottage Cheese)50 g (1 standard serving (50 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Almonds (Raw) provides 162 kcal vs 148 kcal in Paneer (Indian Cottage Cheese) (+14 kcal, +10%).

ProteinPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

5.9 g12% DV

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 5.9 g in Almonds (Raw) (+3.2 g, +55%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

6.0 g2% DV

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Almonds (Raw) provides 6.0 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+3.9 g, +187%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

3.5 g13% DV

Paneer (Indian Cottage Cheese)

0 g

Almonds (Raw) has higher dietary fiber (3.5 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Almonds (Raw) provides 14.0 g vs 11.4 g in Paneer (Indian Cottage Cheese) (+2.6 g, +23%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

1.2 g2% DV

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Paneer (Indian Cottage Cheese) provides 1.3 g vs 1.2 g in Almonds (Raw) (+0.08 g, +7%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Almonds (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Paneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

90 µg10% DV

Paneer (Indian Cottage Cheese) has higher vitamin a (rae) (90 µg vs 0 µg).

Vitamin DPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.3 µg1% DV

Paneer (Indian Cottage Cheese) has higher vitamin d (0.3 µg vs 0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Almonds (Raw) provides 7.2 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+7.0 mg, +3488%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Paneer (Indian Cottage Cheese) has higher vitamin k (0.8 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

12 µg3% DV

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Almonds (Raw) provides 12 µg vs 9.0 µg in Paneer (Indian Cottage Cheese) (+3.3 µg, +37%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.06 mg5% DV

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Both Almonds (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Almonds (Raw) provides 0.32 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.18 mg, +128%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Paneer (Indian Cottage Cheese)

0.08 mg

Almonds (Raw) provides 1.0 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.94 mg, +1251%).

Pantothenic Acid (B5)Similar

Almonds (Raw)

0.13 mg3% DV

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Both Almonds (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of pantothenic acid (b5) (0.13 mg).

Vitamin B6Similar

Almonds (Raw)

0.04 mg2% DV

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Both Almonds (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.5 µg19% DV

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.5 µg vs 0 µg).

Minerals7 nutrients

SodiumPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

0.28 mg

Paneer (Indian Cottage Cheese)

11.0 mg

Paneer (Indian Cottage Cheese) provides 11.0 mg vs 0.28 mg in Almonds (Raw) (+10.7 mg, +3829%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

205 mg4% DV

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Almonds (Raw) provides 205 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+150 mg, +273%).

CalciumPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

75.3 mg6% DV

Paneer (Indian Cottage Cheese)

240 mg18% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 75.3 mg in Almonds (Raw) (+165 mg, +219%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Almonds (Raw) provides 1.0 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.84 mg, +419%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Almonds (Raw) provides 75.6 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+66.6 mg, +740%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

135 mg11% DV

Paneer (Indian Cottage Cheese)

140 mg11% DV

Paneer (Indian Cottage Cheese) provides 140 mg vs 135 mg in Almonds (Raw) (+5.3 mg, +4%).

ZincPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

0.87 mg8% DV

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.87 mg in Almonds (Raw) (+0.18 mg, +20%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

1.1 g5% DV

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 1.1 g in Almonds (Raw) (+6.0 g, +567%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

Paneer (Indian Cottage Cheese)Amount per 100 kcal (34 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Both Almonds (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (98 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

3.6 g7% DV

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 3.6 g in Almonds (Raw) (+2.6 g, +73%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

3.7 g1% DV

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Almonds (Raw) provides 3.7 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+2.2 g, +157%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

2.1 g8% DV

Paneer (Indian Cottage Cheese)

0 g

Almonds (Raw) has higher dietary fiber (2.1 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Almonds (Raw) provides 8.5 g vs 7.8 g in Paneer (Indian Cottage Cheese) (+0.74 g, +9%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

0.74 g1% DV

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Paneer (Indian Cottage Cheese) provides 0.88 g vs 0.74 g in Almonds (Raw) (+0.14 g, +20%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Almonds (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Paneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

61 µg7% DV

Paneer (Indian Cottage Cheese) has higher vitamin a (rae) (61 µg vs 0 µg).

Vitamin DPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.2 µg1% DV

Paneer (Indian Cottage Cheese) provides slightly more vitamin d (0.2 µg vs 0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Almonds (Raw) provides 4.4 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+4.2 mg, +3104%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.5 µg

Paneer (Indian Cottage Cheese) has higher vitamin k (0.5 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

7.5 µg2% DV

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Almonds (Raw) provides 7.5 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+1.4 µg, +22%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.03 mg3% DV

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Both Almonds (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.10 mg).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

0.62 mg4% DV

Paneer (Indian Cottage Cheese)

0.05 mg

Almonds (Raw) provides 0.62 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+0.56 mg, +1106%).

Pantothenic Acid (B5)Similar

Almonds (Raw)

0.08 mg2% DV

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Both Almonds (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of pantothenic acid (b5) (0.08 mg).

Vitamin B6Similar

Almonds (Raw)

0.02 mg1% DV

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Both Almonds (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.3 µg13% DV

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.3 µg vs 0 µg).

Minerals7 nutrients

SodiumPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

0.17 mg

Paneer (Indian Cottage Cheese)

7.5 mg

Paneer (Indian Cottage Cheese) provides 7.5 mg vs 0.17 mg in Almonds (Raw) (+7.3 mg, +4300%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

125 mg3% DV

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Almonds (Raw) provides 125 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+87.2 mg, +233%).

CalciumPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

45.7 mg4% DV

Paneer (Indian Cottage Cheese)

163 mg13% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 45.7 mg in Almonds (Raw) (+117 mg, +257%).

IronAlmonds (Raw) higher

Almonds (Raw)

0.63 mg4% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Almonds (Raw) provides 0.63 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.49 mg, +364%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

45.9 mg11% DV

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Almonds (Raw) provides 45.9 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+39.8 mg, +650%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

81.8 mg7% DV

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Paneer (Indian Cottage Cheese) provides 95.2 mg vs 81.8 mg in Almonds (Raw) (+13.4 mg, +16%).

ZincPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

0.53 mg5% DV

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Paneer (Indian Cottage Cheese) provides 0.71 mg vs 0.53 mg in Almonds (Raw) (+0.18 mg, +35%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

0.65 g3% DV

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.65 g in Almonds (Raw) (+4.2 g, +647%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

Paneer (Indian Cottage Cheese)Normalized to 300 kcal (101 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Both Almonds (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (301 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

11.0 g22% DV

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 11.0 g in Almonds (Raw) (+7.5 g, +68%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

11.2 g4% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Almonds (Raw) provides 11.2 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+7.0 g, +164%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

6.5 g23% DV

Paneer (Indian Cottage Cheese)

0 g

Almonds (Raw) has higher dietary fiber (6.5 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Almonds (Raw) provides 26.0 g vs 23.0 g in Paneer (Indian Cottage Cheese) (+2.9 g, +13%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

2.3 g5% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Paneer (Indian Cottage Cheese) provides 2.6 g vs 2.3 g in Almonds (Raw) (+0.36 g, +16%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Almonds (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Paneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

182 µg20% DV

Paneer (Indian Cottage Cheese) has higher vitamin a (rae) (182 µg vs 0 µg).

Vitamin DPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Almonds (Raw) provides 13.3 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+12.9 mg, +3199%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Paneer (Indian Cottage Cheese) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

23 µg6% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Almonds (Raw) provides 23 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+4.7 µg, +26%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.11 mg9% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Almonds (Raw) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Almonds (Raw) provides 0.59 mg vs 0.28 mg in Paneer (Indian Cottage Cheese) (+0.31 mg, +109%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.9 mg12% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Almonds (Raw) provides 1.9 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+1.7 mg, +1142%).

Pantothenic Acid (B5)Paneer (Indian Cottage Cheese) higher

Almonds (Raw)

0.24 mg5% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.24 mg in Almonds (Raw) (+0.11 mg, +44%).

Vitamin B6Similar

Almonds (Raw)

0.07 mg4% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Both Almonds (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Almonds (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).

Minerals7 nutrients

SodiumPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

0.52 mg

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.2 mg vs 0.52 mg in Almonds (Raw) (+21.7 mg, +4173%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

381 mg8% DV

Paneer (Indian Cottage Cheese)

111 mg2% DV

Almonds (Raw) provides 381 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+270 mg, +243%).

CalciumPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

140 mg11% DV

Paneer (Indian Cottage Cheese)

485 mg37% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 140 mg in Almonds (Raw) (+345 mg, +247%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.9 mg11% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Almonds (Raw) provides 1.9 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.5 mg, +378%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

140 mg33% DV

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Almonds (Raw) provides 140 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+122 mg, +672%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

250 mg20% DV

Paneer (Indian Cottage Cheese)

283 mg23% DV

Paneer (Indian Cottage Cheese) provides 283 mg vs 250 mg in Almonds (Raw) (+32.7 mg, +13%).

ZincPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

1.6 mg15% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 1.6 mg in Almonds (Raw) (+0.50 mg, +31%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Almonds (Raw)

2.0 g10% DV

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 2.0 g in Almonds (Raw) (+12.4 g, +626%).

Almonds (Raw) vs Paneer (Indian Cottage Cheese)

Almonds (Raw)

Paneer (Indian Cottage Cheese)

Nutritional Takeaways

Comparison Summary