Blackberries vs Paneer (Indian Cottage Cheese)
Factual nutritional comparison based on verified food composition records.
Nutritional Takeaways
Based on standard 100g edible portion comparison
Blackberries has fewer calories (energy) (43 kcal vs 296 kcal, 253 kcal less).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 1.4 g in Blackberries (+16.9 g, +1217%).
Blackberries provides 5.3 g vs 0 g in Paneer (Indian Cottage Cheese) (+5.3 g).
Blackberries provides 21.0 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+21.0 mg).
Macronutrients6 nutrients
Paneer (Indian Cottage Cheese) provides 296 kcal vs 43 kcal in Blackberries (+253 kcal, +588%).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 1.4 g in Blackberries (+16.9 g, +1217%).
Blackberries provides 9.6 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+5.4 g, +129%).
Blackberries has higher dietary fiber (5.3 g vs 0 g).
Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.49 g in Blackberries (+22.3 g, +4553%).
Blackberries provides 4.9 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+2.3 g, +88%).
Vitamins12 nutrients
Blackberries has higher vitamin c (21.0 mg vs 0 mg).
Paneer (Indian Cottage Cheese) provides 180 µg vs 11 µg in Blackberries (+169 µg, +1536%).
Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).
Blackberries provides 1.2 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.77 mg, +192%).
Blackberries provides 20 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+18 µg, +1220%).
Blackberries provides 25 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+7.0 µg, +39%).
Both Blackberries and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.02 mg).
Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.03 mg in Blackberries (+0.25 mg, +977%).
Blackberries provides 0.65 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.50 mg, +331%).
Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.28 mg in Blackberries (+0.07 mg, +27%).
Both Blackberries and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.03 mg).
Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).
Minerals7 nutrients
Paneer (Indian Cottage Cheese) provides 22.0 mg vs 1.0 mg in Blackberries (+21.0 mg, +2100%).
Blackberries provides 162 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+52.0 mg, +47%).
Paneer (Indian Cottage Cheese) provides 480 mg vs 29.0 mg in Blackberries (+451 mg, +1555%).
Blackberries provides 0.62 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.22 mg, +55%).
Blackberries provides 20.0 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+2.0 mg, +11%).
Paneer (Indian Cottage Cheese) provides 280 mg vs 22.0 mg in Blackberries (+258 mg, +1173%).
Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.53 mg in Blackberries (+1.6 mg, +296%).
Lipids1 nutrients
Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.01 g in Blackberries (+14.2 g, +101329%).