Side-by-Side Comparison

Apple (With Skin) vs Paneer (Indian Cottage Cheese)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean crisp red apple whole and sliced on light studio background

fruits

Apple (With Skin)

52Calories

0.3Protein

2.4Fiber

4.6Vit 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

-82%

Apple (With Skin)

Apple (With Skin) has fewer calories (energy) (52 kcal vs 296 kcal, 244 kcal less).

Higher Protein

+6938%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.26 g in Apple (With Skin) (+18.0 g, +6938%).

Higher Dietary Fiber

Apple (With Skin)

Apple (With Skin) provides 2.4 g vs 0 g in Paneer (Indian Cottage Cheese) (+2.4 g).

Higher Vitamin C

Apple (With Skin)

Apple (With Skin) provides 4.6 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+4.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Apple (With Skin)100 g edible portion

Paneer (Indian Cottage Cheese)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Apple (With Skin)

52 kcal3% DV

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 52 kcal in Apple (With Skin) (+244 kcal, +469%).

ProteinPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.26 g1% DV

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.26 g in Apple (With Skin) (+18.0 g, +6938%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

13.8 g5% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Apple (With Skin) provides 13.8 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+9.6 g, +229%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

2.4 g9% DV

Paneer (Indian Cottage Cheese)

0 g

Apple (With Skin) has higher dietary fiber (2.4 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.17 g

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.17 g in Apple (With Skin) (+22.6 g, +13312%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

10.4 g21% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Apple (With Skin) provides 10.4 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+7.8 g, +300%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

4.6 mg5% DV

Paneer (Indian Cottage Cheese)

0 mg

Apple (With Skin) has higher vitamin c (4.6 mg vs 0 mg).

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

Apple (With Skin)

3.0 µg

Paneer (Indian Cottage Cheese)

180 µg20% DV

Paneer (Indian Cottage Cheese) provides 180 µg vs 3.0 µg in Apple (With Skin) (+177 µg, +5900%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

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 EPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.18 mg1% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.18 mg in Apple (With Skin) (+0.22 mg, +122%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

2.2 µg2% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Apple (With Skin) provides 2.2 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+0.7 µg, +47%).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Apple (With Skin)

3.0 µg1% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Paneer (Indian Cottage Cheese) provides 18 µg vs 3.0 µg in Apple (With Skin) (+15 µg, +500%).

Thiamin (Vitamin B1)Similar

Apple (With Skin)

0.02 mg1% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Both Apple (With Skin) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Paneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.03 mg2% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.03 mg in Apple (With Skin) (+0.25 mg, +977%).

Niacin (Vitamin B3)Paneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.09 mg1% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Paneer (Indian Cottage Cheese) provides slightly more niacin (vitamin b3) (0.15 mg vs 0.09 mg).

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

Apple (With Skin)

0.06 mg1% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.06 mg in Apple (With Skin) (+0.29 mg, +474%).

Vitamin B6Similar

Apple (With Skin)

0.04 mg2% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Both Apple (With Skin) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Apple (With Skin)

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

Apple (With Skin)

1.0 mg

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.0 mg vs 1.0 mg in Apple (With Skin) (+21.0 mg, +2100%).

PotassiumSimilar

Apple (With Skin)

107 mg2% DV

Paneer (Indian Cottage Cheese)

110 mg2% DV

Both Apple (With Skin) and Paneer (Indian Cottage Cheese) provide similar amounts of potassium (107 mg).

CalciumPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

6.0 mg

Paneer (Indian Cottage Cheese)

480 mg37% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 6.0 mg in Apple (With Skin) (+474 mg, +7900%).

IronPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.12 mg1% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.12 mg in Apple (With Skin) (+0.28 mg, +233%).

MagnesiumPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

5.0 mg1% DV

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Paneer (Indian Cottage Cheese) provides 18.0 mg vs 5.0 mg in Apple (With Skin) (+13.0 mg, +260%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

11.0 mg1% DV

Paneer (Indian Cottage Cheese)

280 mg22% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 11.0 mg in Apple (With Skin) (+269 mg, +2445%).

ZincPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.04 mg

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.04 mg in Apple (With Skin) (+2.1 mg, +5150%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.03 g

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.03 g in Apple (With Skin) (+14.2 g, +50614%).

Nutrient

Apple (With Skin)182 g (1 medium apple (182 g))

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

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Apple (With Skin)

95 kcal5% DV

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Paneer (Indian Cottage Cheese) provides 148 kcal vs 95 kcal in Apple (With Skin) (+53 kcal, +56%).

ProteinPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.47 g1% DV

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 0.47 g in Apple (With Skin) (+8.7 g, +1834%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

25.1 g9% DV

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Apple (With Skin) provides 25.1 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+23.0 g, +1097%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

4.4 g16% DV

Paneer (Indian Cottage Cheese)

0 g

Apple (With Skin) has higher dietary fiber (4.4 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.31 g

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Paneer (Indian Cottage Cheese) provides 11.4 g vs 0.31 g in Apple (With Skin) (+11.1 g, +3585%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

18.9 g38% DV

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Apple (With Skin) provides 18.9 g vs 1.3 g in Paneer (Indian Cottage Cheese) (+17.6 g, +1355%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

8.4 mg9% DV

Paneer (Indian Cottage Cheese)

0 mg

Apple (With Skin) has higher vitamin c (8.4 mg vs 0 mg).

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

Apple (With Skin)

5.5 µg1% DV

Paneer (Indian Cottage Cheese)

90 µg10% DV

Paneer (Indian Cottage Cheese) provides 90 µg vs 5.5 µg in Apple (With Skin) (+85 µg, +1548%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

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 EApple (With Skin) higher

Apple (With Skin)

0.33 mg2% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Apple (With Skin) provides 0.33 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.13 mg, +64%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

4.0 µg3% DV

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Apple (With Skin) provides 4.0 µg vs 0.8 µg in Paneer (Indian Cottage Cheese) (+3.3 µg, +434%).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Apple (With Skin)

5.5 µg1% DV

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Paneer (Indian Cottage Cheese) provides 9.0 µg vs 5.5 µg in Apple (With Skin) (+3.5 µg, +65%).

Thiamin (Vitamin B1)Similar

Apple (With Skin)

0.03 mg3% DV

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Both Apple (With Skin) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Paneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.05 mg4% DV

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Paneer (Indian Cottage Cheese) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.05 mg).

Niacin (Vitamin B3)Apple (With Skin) higher

Apple (With Skin)

0.17 mg1% DV

Paneer (Indian Cottage Cheese)

0.08 mg

Apple (With Skin) provides slightly more niacin (vitamin b3) (0.17 mg vs 0.08 mg).

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

Apple (With Skin)

0.11 mg2% DV

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Paneer (Indian Cottage Cheese) provides slightly more pantothenic acid (b5) (0.18 mg vs 0.11 mg).

Vitamin B6Similar

Apple (With Skin)

0.07 mg4% DV

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Both Apple (With Skin) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Apple (With Skin)

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

Apple (With Skin)

1.8 mg

Paneer (Indian Cottage Cheese)

11.0 mg

Paneer (Indian Cottage Cheese) provides 11.0 mg vs 1.8 mg in Apple (With Skin) (+9.2 mg, +504%).

PotassiumApple (With Skin) higher

Apple (With Skin)

195 mg4% DV

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Apple (With Skin) provides 195 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+140 mg, +254%).

CalciumPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

10.9 mg1% DV

Paneer (Indian Cottage Cheese)

240 mg18% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 10.9 mg in Apple (With Skin) (+229 mg, +2098%).

IronSimilar

Apple (With Skin)

0.22 mg1% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Both Apple (With Skin) and Paneer (Indian Cottage Cheese) provide similar amounts of iron (0.22 mg).

MagnesiumSimilar

Apple (With Skin)

9.1 mg2% DV

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Both Apple (With Skin) and Paneer (Indian Cottage Cheese) provide similar amounts of magnesium (9.1 mg).

PhosphorusPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

20.0 mg2% DV

Paneer (Indian Cottage Cheese)

140 mg11% DV

Paneer (Indian Cottage Cheese) provides 140 mg vs 20.0 mg in Apple (With Skin) (+120 mg, +599%).

ZincPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.07 mg1% DV

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.07 mg in Apple (With Skin) (+0.98 mg, +1342%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.05 g

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.05 g in Apple (With Skin) (+7.0 g, +13832%).

Nutrient

Apple (With Skin)Amount per 100 kcal (192 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Apple (With Skin)

100 kcal5% DV

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Both Apple (With Skin) and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (100 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.50 g1% DV

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 0.50 g in Apple (With Skin) (+5.7 g, +1146%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

26.5 g10% DV

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Apple (With Skin) provides 26.5 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+25.1 g, +1757%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

4.6 g16% DV

Paneer (Indian Cottage Cheese)

0 g

Apple (With Skin) has higher dietary fiber (4.6 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.33 g

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 0.33 g in Apple (With Skin) (+7.4 g, +2275%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

19.9 g40% DV

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Apple (With Skin) provides 19.9 g vs 0.88 g in Paneer (Indian Cottage Cheese) (+19.1 g, +2157%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

8.8 mg10% DV

Paneer (Indian Cottage Cheese)

0 mg

Apple (With Skin) has higher vitamin c (8.8 mg vs 0 mg).

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

Apple (With Skin)

5.8 µg1% DV

Paneer (Indian Cottage Cheese)

61 µg7% DV

Paneer (Indian Cottage Cheese) provides 61 µg vs 5.8 µg in Apple (With Skin) (+55 µg, +963%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

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 EApple (With Skin) higher

Apple (With Skin)

0.35 mg2% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Apple (With Skin) provides 0.35 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.21 mg, +154%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

4.2 µg4% DV

Paneer (Indian Cottage Cheese)

0.5 µg

Apple (With Skin) provides 4.2 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+3.7 µg, +728%).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Apple (With Skin)

5.8 µg1% DV

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Paneer (Indian Cottage Cheese) provides 6.1 µg vs 5.8 µg in Apple (With Skin) (+0.4 µg, +6%).

Thiamin (Vitamin B1)Similar

Apple (With Skin)

0.03 mg3% DV

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Both Apple (With Skin) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Apple (With Skin)

0.05 mg4% DV

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Both Apple (With Skin) and Paneer (Indian Cottage Cheese) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Apple (With Skin) higher

Apple (With Skin)

0.17 mg1% DV

Paneer (Indian Cottage Cheese)

0.05 mg

Apple (With Skin) provides slightly more niacin (vitamin b3) (0.17 mg vs 0.05 mg).

Pantothenic Acid (B5)Similar

Apple (With Skin)

0.12 mg2% DV

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Both Apple (With Skin) and Paneer (Indian Cottage Cheese) provide similar amounts of pantothenic acid (b5) (0.12 mg).

Vitamin B6Apple (With Skin) higher

Apple (With Skin)

0.08 mg5% DV

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Apple (With Skin) provides slightly more vitamin b6 (0.08 mg vs 0.03 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Apple (With Skin)

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

Apple (With Skin)

1.9 mg

Paneer (Indian Cottage Cheese)

7.5 mg

Paneer (Indian Cottage Cheese) provides 7.5 mg vs 1.9 mg in Apple (With Skin) (+5.6 mg, +290%).

PotassiumApple (With Skin) higher

Apple (With Skin)

205 mg4% DV

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Apple (With Skin) provides 205 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+168 mg, +449%).

CalciumPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

11.5 mg1% DV

Paneer (Indian Cottage Cheese)

163 mg13% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 11.5 mg in Apple (With Skin) (+152 mg, +1317%).

IronApple (With Skin) higher

Apple (With Skin)

0.23 mg1% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Apple (With Skin) provides 0.23 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.09 mg, +69%).

MagnesiumApple (With Skin) higher

Apple (With Skin)

9.6 mg2% DV

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Apple (With Skin) provides 9.6 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+3.5 mg, +57%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

21.1 mg2% DV

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Paneer (Indian Cottage Cheese) provides 95.2 mg vs 21.1 mg in Apple (With Skin) (+74.1 mg, +351%).

ZincPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.08 mg1% DV

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Paneer (Indian Cottage Cheese) provides 0.71 mg vs 0.08 mg in Apple (With Skin) (+0.64 mg, +830%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.05 g

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.05 g in Apple (With Skin) (+4.8 g, +8881%).

Nutrient

Apple (With Skin)Normalized to 300 kcal (577 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Apple (With Skin)

300 kcal15% DV

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Both Apple (With Skin) and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (300 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

1.5 g3% DV

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 1.5 g in Apple (With Skin) (+17.0 g, +1132%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

79.7 g29% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Apple (With Skin) provides 79.7 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+75.4 g, +1778%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

13.8 g49% DV

Paneer (Indian Cottage Cheese)

0 g

Apple (With Skin) has higher dietary fiber (13.8 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.98 g1% DV

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 0.98 g in Apple (With Skin) (+22.0 g, +2248%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

60.0 g120% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Apple (With Skin) provides 60.0 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+57.3 g, +2183%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

26.5 mg29% DV

Paneer (Indian Cottage Cheese)

0 mg

Apple (With Skin) has higher vitamin c (26.5 mg vs 0 mg).

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

Apple (With Skin)

17 µg2% DV

Paneer (Indian Cottage Cheese)

182 µg20% DV

Paneer (Indian Cottage Cheese) provides 182 µg vs 17 µg in Apple (With Skin) (+164 µg, +950%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

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 EApple (With Skin) higher

Apple (With Skin)

1.0 mg7% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Apple (With Skin) provides 1.0 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.63 mg, +157%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

13 µg11% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Apple (With Skin) provides 13 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+11 µg, +738%).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Apple (With Skin)

17 µg4% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Paneer (Indian Cottage Cheese) provides 18 µg vs 17 µg in Apple (With Skin) (+0.9 µg, +5%).

Thiamin (Vitamin B1)Apple (With Skin) higher

Apple (With Skin)

0.10 mg8% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Apple (With Skin) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Paneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.15 mg12% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.15 mg in Apple (With Skin) (+0.13 mg, +89%).

Niacin (Vitamin B3)Apple (With Skin) higher

Apple (With Skin)

0.53 mg3% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Apple (With Skin) provides 0.53 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.37 mg, +247%).

Pantothenic Acid (B5)Similar

Apple (With Skin)

0.35 mg7% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Both Apple (With Skin) and Paneer (Indian Cottage Cheese) provide similar amounts of pantothenic acid (b5) (0.35 mg).

Vitamin B6Apple (With Skin) higher

Apple (With Skin)

0.24 mg14% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Apple (With Skin) provides 0.24 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.16 mg, +193%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Apple (With Skin)

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

Apple (With Skin)

5.8 mg

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.2 mg vs 5.8 mg in Apple (With Skin) (+16.5 mg, +285%).

PotassiumApple (With Skin) higher

Apple (With Skin)

617 mg13% DV

Paneer (Indian Cottage Cheese)

111 mg2% DV

Apple (With Skin) provides 617 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+506 mg, +456%).

CalciumPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

34.6 mg3% DV

Paneer (Indian Cottage Cheese)

485 mg37% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 34.6 mg in Apple (With Skin) (+450 mg, +1300%).

IronApple (With Skin) higher

Apple (With Skin)

0.69 mg4% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Apple (With Skin) provides 0.69 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.29 mg, +71%).

MagnesiumApple (With Skin) higher

Apple (With Skin)

28.9 mg7% DV

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Apple (With Skin) provides 28.9 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+10.7 mg, +59%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

63.5 mg5% DV

Paneer (Indian Cottage Cheese)

283 mg23% DV

Paneer (Indian Cottage Cheese) provides 283 mg vs 63.5 mg in Apple (With Skin) (+219 mg, +346%).

ZincPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.23 mg2% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.23 mg in Apple (With Skin) (+1.9 mg, +819%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Apple (With Skin)

0.16 g1% DV

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 0.16 g in Apple (With Skin) (+14.2 g, +8777%).

Apple (With Skin) vs Paneer (Indian Cottage Cheese)

Apple (With Skin)

Paneer (Indian Cottage Cheese)

Nutritional Takeaways

Comparison Summary