Side-by-Side Comparison

Black Beans (Cooked) vs Paneer (Indian Cottage Cheese)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

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

-55%

Black Beans (Cooked)

Black Beans (Cooked) has fewer calories (energy) (132 kcal vs 296 kcal, 164 kcal less).

Higher Protein

+107%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 8.9 g in Black Beans (Cooked) (+9.4 g, +107%).

Higher Dietary Fiber

Black Beans (Cooked)

Black Beans (Cooked) provides 8.7 g vs 0 g in Paneer (Indian Cottage Cheese) (+8.7 g).

Higher Potassium

+223%

Black Beans (Cooked)

Black Beans (Cooked) provides 355 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+245 mg, +223%).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Paneer (Indian Cottage Cheese)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

132 kcal7% DV

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 132 kcal in Black Beans (Cooked) (+164 kcal, +124%).

ProteinPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

8.9 g18% DV

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 8.9 g in Black Beans (Cooked) (+9.4 g, +107%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

23.7 g9% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Black Beans (Cooked) provides 23.7 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+19.5 g, +465%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

8.7 g31% DV

Paneer (Indian Cottage Cheese)

0 g

Black Beans (Cooked) has higher dietary fiber (8.7 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

0.54 g1% DV

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.54 g in Black Beans (Cooked) (+22.3 g, +4122%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

0.32 g1% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Paneer (Indian Cottage Cheese) provides 2.6 g vs 0.32 g in Black Beans (Cooked) (+2.3 g, +713%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Black Beans (Cooked) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

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

Black Beans (Cooked)

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

Black Beans (Cooked)

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

Black Beans (Cooked)

0.15 mg1% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.15 mg in Black Beans (Cooked) (+0.25 mg, +167%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.8 µg2% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Black Beans (Cooked) provides 2.8 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+1.3 µg, +87%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Black Beans (Cooked) provides 149 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+131 µg, +728%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg20% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Black Beans (Cooked) provides 0.24 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.20 mg, +510%).

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

Black Beans (Cooked)

0.06 mg5% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.06 mg in Black Beans (Cooked) (+0.22 mg, +375%).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.51 mg3% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Black Beans (Cooked) provides 0.51 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.36 mg, +237%).

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

Black Beans (Cooked)

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 Black Beans (Cooked) (+0.11 mg, +45%).

Vitamin B6Similar

Black Beans (Cooked)

0.07 mg4% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Both Black Beans (Cooked) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

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

Black Beans (Cooked)

1.0 mg

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.0 mg vs 1.0 mg in Black Beans (Cooked) (+21.0 mg, +2100%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

355 mg8% DV

Paneer (Indian Cottage Cheese)

110 mg2% DV

Black Beans (Cooked) provides 355 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+245 mg, +223%).

CalciumPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

27.0 mg2% DV

Paneer (Indian Cottage Cheese)

480 mg37% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 27.0 mg in Black Beans (Cooked) (+453 mg, +1678%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 mg12% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Black Beans (Cooked) provides 2.1 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.7 mg, +425%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

60.0 mg14% DV

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Black Beans (Cooked) provides 60.0 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+42.0 mg, +233%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

140 mg11% DV

Paneer (Indian Cottage Cheese)

280 mg22% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 140 mg in Black Beans (Cooked) (+140 mg, +100%).

ZincPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

1.1 mg10% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 1.1 mg in Black Beans (Cooked) (+0.98 mg, +87%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

0.09 g

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.09 g in Black Beans (Cooked) (+14.1 g, +15678%).

Nutrient

Black Beans (Cooked)172 g (1 cup cooked (172 g))

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

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Black Beans (Cooked) provides 227 kcal vs 148 kcal in Paneer (Indian Cottage Cheese) (+79 kcal, +53%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Black Beans (Cooked) provides 15.2 g vs 9.2 g in Paneer (Indian Cottage Cheese) (+6.1 g, +67%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Black Beans (Cooked) provides 40.8 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+38.7 g, +1842%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Paneer (Indian Cottage Cheese)

0 g

Black Beans (Cooked) has higher dietary fiber (15.0 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

0.93 g1% DV

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Paneer (Indian Cottage Cheese) provides 11.4 g vs 0.93 g in Black Beans (Cooked) (+10.5 g, +1127%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

0.55 g1% DV

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Paneer (Indian Cottage Cheese) provides 1.3 g vs 0.55 g in Black Beans (Cooked) (+0.75 g, +136%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Black Beans (Cooked) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

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

Black Beans (Cooked)

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

Black Beans (Cooked)

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 EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.26 mg2% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Black Beans (Cooked) provides 0.26 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.06 mg, +29%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 µg4% DV

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Black Beans (Cooked) provides 4.8 µg vs 0.8 µg in Paneer (Indian Cottage Cheese) (+4.1 µg, +542%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Black Beans (Cooked) provides 256 µg vs 9.0 µg in Paneer (Indian Cottage Cheese) (+247 µg, +2748%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Black Beans (Cooked) provides 0.42 mg vs 0.02 mg in Paneer (Indian Cottage Cheese) (+0.40 mg, +1998%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.10 mg8% DV

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Both Black Beans (Cooked) and Paneer (Indian Cottage Cheese) provide similar amounts of riboflavin (vitamin b2) (0.10 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.87 mg5% DV

Paneer (Indian Cottage Cheese)

0.08 mg

Black Beans (Cooked) provides 0.87 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.79 mg, +1058%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg8% DV

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Black Beans (Cooked) provides 0.42 mg vs 0.18 mg in Paneer (Indian Cottage Cheese) (+0.24 mg, +138%).

Vitamin B6Black Beans (Cooked) higher

Black Beans (Cooked)

0.12 mg7% DV

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.04 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

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

Black Beans (Cooked)

1.7 mg

Paneer (Indian Cottage Cheese)

11.0 mg

Paneer (Indian Cottage Cheese) provides 11.0 mg vs 1.7 mg in Black Beans (Cooked) (+9.3 mg, +540%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Black Beans (Cooked) provides 611 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+556 mg, +1010%).

CalciumPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

46.4 mg4% DV

Paneer (Indian Cottage Cheese)

240 mg18% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 46.4 mg in Black Beans (Cooked) (+194 mg, +417%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Black Beans (Cooked) provides 3.6 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+3.4 mg, +1706%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Black Beans (Cooked) provides 103 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+94.2 mg, +1047%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

Paneer (Indian Cottage Cheese)

140 mg11% DV

Black Beans (Cooked) provides 241 mg vs 140 mg in Paneer (Indian Cottage Cheese) (+101 mg, +72%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Black Beans (Cooked) provides 1.9 mg vs 1.1 mg in Paneer (Indian Cottage Cheese) (+0.88 mg, +83%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

0.15 g1% DV

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.15 g in Black Beans (Cooked) (+6.9 g, +4487%).

Nutrient

Black Beans (Cooked)Amount per 100 kcal (76 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Both Black Beans (Cooked) and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (100 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

6.7 g13% DV

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Black Beans (Cooked) provides 6.7 g vs 6.2 g in Paneer (Indian Cottage Cheese) (+0.51 g, +8%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

18.0 g7% DV

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Black Beans (Cooked) provides 18.0 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+16.6 g, +1162%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

6.6 g24% DV

Paneer (Indian Cottage Cheese)

0 g

Black Beans (Cooked) has higher dietary fiber (6.6 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

0.41 g1% DV

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 0.41 g in Black Beans (Cooked) (+7.3 g, +1789%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

0.24 g

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Paneer (Indian Cottage Cheese) provides 0.88 g vs 0.24 g in Black Beans (Cooked) (+0.64 g, +263%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Black Beans (Cooked) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

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

Black Beans (Cooked)

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

Black Beans (Cooked)

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 ESimilar

Black Beans (Cooked)

0.11 mg1% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Both Black Beans (Cooked) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin e (0.11 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 µg2% DV

Paneer (Indian Cottage Cheese)

0.5 µg

Black Beans (Cooked) provides 2.1 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+1.6 µg, +317%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Black Beans (Cooked) provides 113 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+107 µg, +1750%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.19 mg15% DV

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.01 mg).

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

Black Beans (Cooked)

0.04 mg3% DV

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Paneer (Indian Cottage Cheese) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.04 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.38 mg2% DV

Paneer (Indian Cottage Cheese)

0.05 mg

Black Beans (Cooked) provides 0.38 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+0.33 mg, +653%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.18 mg4% DV

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Black Beans (Cooked) provides slightly more pantothenic acid (b5) (0.18 mg vs 0.12 mg).

Vitamin B6Similar

Black Beans (Cooked)

0.05 mg3% DV

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Both Black Beans (Cooked) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

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

Black Beans (Cooked)

0.76 mg

Paneer (Indian Cottage Cheese)

7.5 mg

Paneer (Indian Cottage Cheese) provides 7.5 mg vs 0.76 mg in Black Beans (Cooked) (+6.7 mg, +884%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

270 mg6% DV

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Black Beans (Cooked) provides 270 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+232 mg, +621%).

CalciumPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

20.5 mg2% DV

Paneer (Indian Cottage Cheese)

163 mg13% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 20.5 mg in Black Beans (Cooked) (+143 mg, +695%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

1.6 mg9% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Black Beans (Cooked) provides 1.6 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+1.5 mg, +1074%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

45.6 mg11% DV

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Black Beans (Cooked) provides 45.6 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+39.5 mg, +645%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

106 mg9% DV

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Black Beans (Cooked) provides 106 mg vs 95.2 mg in Paneer (Indian Cottage Cheese) (+11.2 mg, +12%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

0.85 mg8% DV

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Black Beans (Cooked) provides 0.85 mg vs 0.71 mg in Paneer (Indian Cottage Cheese) (+0.14 mg, +19%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

0.07 g

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.07 g in Black Beans (Cooked) (+4.8 g, +6958%).

Nutrient

Black Beans (Cooked)Normalized to 300 kcal (227 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Both Black Beans (Cooked) and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (300 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

20.1 g40% DV

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Black Beans (Cooked) provides 20.1 g vs 18.5 g in Paneer (Indian Cottage Cheese) (+1.6 g, +9%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

53.8 g20% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Black Beans (Cooked) provides 53.8 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+49.6 g, +1169%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

19.7 g71% DV

Paneer (Indian Cottage Cheese)

0 g

Black Beans (Cooked) has higher dietary fiber (19.7 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

1.2 g2% DV

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 1.2 g in Black Beans (Cooked) (+21.8 g, +1779%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

0.73 g1% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Paneer (Indian Cottage Cheese) provides 2.6 g vs 0.73 g in Black Beans (Cooked) (+1.9 g, +262%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Black Beans (Cooked) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

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

Black Beans (Cooked)

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

Black Beans (Cooked)

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

Black Beans (Cooked)

0.34 mg2% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.34 mg in Black Beans (Cooked) (+0.06 mg, +19%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

6.4 µg5% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Black Beans (Cooked) provides 6.4 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+4.8 µg, +320%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Black Beans (Cooked) provides 338 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+320 µg, +1760%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg46% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Black Beans (Cooked) provides 0.55 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.51 mg, +1271%).

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

Black Beans (Cooked)

0.13 mg10% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.13 mg in Black Beans (Cooked) (+0.15 mg, +111%).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg7% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Black Beans (Cooked) provides 1.1 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.99 mg, +657%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg11% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Black Beans (Cooked) provides 0.55 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.20 mg, +55%).

Vitamin B6Black Beans (Cooked) higher

Black Beans (Cooked)

0.16 mg9% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.16 mg vs 0.08 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

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

Black Beans (Cooked)

2.3 mg

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.2 mg vs 2.3 mg in Black Beans (Cooked) (+20.0 mg, +879%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

806 mg17% DV

Paneer (Indian Cottage Cheese)

111 mg2% DV

Black Beans (Cooked) provides 806 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+695 mg, +625%).

CalciumPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

61.3 mg5% DV

Paneer (Indian Cottage Cheese)

485 mg37% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 61.3 mg in Black Beans (Cooked) (+424 mg, +691%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 mg26% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Black Beans (Cooked) provides 4.8 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+4.4 mg, +1080%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

136 mg32% DV

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Black Beans (Cooked) provides 136 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+118 mg, +649%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

318 mg25% DV

Paneer (Indian Cottage Cheese)

283 mg23% DV

Black Beans (Cooked) provides 318 mg vs 283 mg in Paneer (Indian Cottage Cheese) (+35.0 mg, +12%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

2.5 mg23% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Black Beans (Cooked) provides 2.5 mg vs 2.1 mg in Paneer (Indian Cottage Cheese) (+0.42 mg, +20%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Black Beans (Cooked)

0.20 g1% DV

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 0.20 g in Black Beans (Cooked) (+14.1 g, +6920%).

Black Beans (Cooked) vs Paneer (Indian Cottage Cheese)

Black Beans (Cooked)

Paneer (Indian Cottage Cheese)

Nutritional Takeaways

Comparison Summary