Side-by-Side Comparison

Blueberries vs Paneer (Indian Cottage Cheese)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Blueberries

57Calories

0.7Protein

2.4Fiber

9.7Vit 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

-81%

Blueberries

Blueberries has fewer calories (energy) (57 kcal vs 296 kcal, 239 kcal less).

Higher Protein

+2373%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.74 g in Blueberries (+17.6 g, +2373%).

Higher Dietary Fiber

Blueberries

Blueberries provides 2.4 g vs 0 g in Paneer (Indian Cottage Cheese) (+2.4 g).

Higher Vitamin C

Blueberries

Blueberries provides 9.7 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+9.7 mg).

Comparing per 100 g standard edible portion.

Nutrient

Blueberries100 g edible portion

Paneer (Indian Cottage Cheese)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Blueberries

57 kcal3% DV

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 57 kcal in Blueberries (+239 kcal, +419%).

ProteinPaneer (Indian Cottage Cheese) higher

Blueberries

0.74 g1% DV

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.74 g in Blueberries (+17.6 g, +2373%).

CarbohydratesBlueberries higher

Blueberries

14.5 g5% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Blueberries provides 14.5 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+10.3 g, +245%).

Dietary FiberBlueberries higher

Blueberries

2.4 g9% DV

Paneer (Indian Cottage Cheese)

0 g

Blueberries has higher dietary fiber (2.4 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Blueberries

0.33 g

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.33 g in Blueberries (+22.5 g, +6809%).

Total SugarsBlueberries higher

Blueberries

10.0 g20% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Blueberries provides 10.0 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+7.4 g, +283%).

Vitamins12 nutrients

Vitamin CBlueberries higher

Blueberries

9.7 mg11% DV

Paneer (Indian Cottage Cheese)

0 mg

Blueberries has higher vitamin c (9.7 mg vs 0 mg).

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

Blueberries

3.0 µg

Paneer (Indian Cottage Cheese)

180 µg20% DV

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

Vitamin DPaneer (Indian Cottage Cheese) higher

Blueberries

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 EBlueberries higher

Blueberries

0.57 mg4% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Blueberries provides 0.57 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.17 mg, +42%).

Vitamin KBlueberries higher

Blueberries

19 µg16% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Blueberries provides 19 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+18 µg, +1187%).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Blueberries

6.0 µg2% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Paneer (Indian Cottage Cheese) provides 18 µg vs 6.0 µg in Blueberries (+12 µg, +200%).

Thiamin (Vitamin B1)Similar

Blueberries

0.04 mg3% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Both Blueberries and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

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

Blueberries

0.04 mg3% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.04 mg in Blueberries (+0.24 mg, +583%).

Niacin (Vitamin B3)Blueberries higher

Blueberries

0.42 mg3% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Blueberries provides 0.42 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.27 mg, +179%).

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

Blueberries

0.12 mg2% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.12 mg in Blueberries (+0.23 mg, +182%).

Vitamin B6Similar

Blueberries

0.05 mg3% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

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

Vitamin B12Paneer (Indian Cottage Cheese) higher

Blueberries

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

Blueberries

1.0 mg

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

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

PotassiumPaneer (Indian Cottage Cheese) higher

Blueberries

77.0 mg2% DV

Paneer (Indian Cottage Cheese)

110 mg2% DV

Paneer (Indian Cottage Cheese) provides 110 mg vs 77.0 mg in Blueberries (+33.0 mg, +43%).

CalciumPaneer (Indian Cottage Cheese) higher

Blueberries

6.0 mg

Paneer (Indian Cottage Cheese)

480 mg37% DV

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

IronPaneer (Indian Cottage Cheese) higher

Blueberries

0.28 mg2% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.28 mg in Blueberries (+0.12 mg, +43%).

MagnesiumPaneer (Indian Cottage Cheese) higher

Blueberries

6.0 mg1% DV

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Paneer (Indian Cottage Cheese) provides 18.0 mg vs 6.0 mg in Blueberries (+12.0 mg, +200%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Blueberries

12.0 mg1% DV

Paneer (Indian Cottage Cheese)

280 mg22% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 12.0 mg in Blueberries (+268 mg, +2233%).

ZincPaneer (Indian Cottage Cheese) higher

Blueberries

0.16 mg1% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.16 mg in Blueberries (+1.9 mg, +1213%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Blueberries

0.03 g

Paneer (Indian Cottage Cheese)

14.2 g71% DV

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

Nutrient

Blueberries148 g (1 cup fresh (148 g))

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

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Blueberries

84 kcal4% DV

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Paneer (Indian Cottage Cheese) provides 148 kcal vs 84 kcal in Blueberries (+64 kcal, +75%).

ProteinPaneer (Indian Cottage Cheese) higher

Blueberries

1.1 g2% DV

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 1.1 g in Blueberries (+8.1 g, +735%).

CarbohydratesBlueberries higher

Blueberries

21.4 g8% DV

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Blueberries provides 21.4 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+19.3 g, +921%).

Dietary FiberBlueberries higher

Blueberries

3.6 g13% DV

Paneer (Indian Cottage Cheese)

0 g

Blueberries has higher dietary fiber (3.6 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Blueberries

0.49 g1% DV

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Paneer (Indian Cottage Cheese) provides 11.4 g vs 0.49 g in Blueberries (+10.9 g, +2234%).

Total SugarsBlueberries higher

Blueberries

14.7 g29% DV

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Blueberries provides 14.7 g vs 1.3 g in Paneer (Indian Cottage Cheese) (+13.4 g, +1034%).

Vitamins12 nutrients

Vitamin CBlueberries higher

Blueberries

14.4 mg16% DV

Paneer (Indian Cottage Cheese)

0 mg

Blueberries has higher vitamin c (14.4 mg vs 0 mg).

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

Blueberries

4.4 µg

Paneer (Indian Cottage Cheese)

90 µg10% DV

Paneer (Indian Cottage Cheese) provides 90 µg vs 4.4 µg in Blueberries (+86 µg, +1927%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Blueberries

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 EBlueberries higher

Blueberries

0.84 mg6% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Blueberries provides 0.84 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.64 mg, +322%).

Vitamin KBlueberries higher

Blueberries

29 µg24% DV

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Blueberries provides 29 µg vs 0.8 µg in Paneer (Indian Cottage Cheese) (+28 µg, +3709%).

Folate (DFE)Similar

Blueberries

8.9 µg2% DV

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Both Blueberries and Paneer (Indian Cottage Cheese) provide similar amounts of folate (dfe) (8.9 µg).

Thiamin (Vitamin B1)Similar

Blueberries

0.05 mg5% DV

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Both Blueberries and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

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

Blueberries

0.06 mg5% DV

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Paneer (Indian Cottage Cheese) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.06 mg).

Niacin (Vitamin B3)Blueberries higher

Blueberries

0.62 mg4% DV

Paneer (Indian Cottage Cheese)

0.08 mg

Blueberries provides 0.62 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.54 mg, +725%).

Pantothenic Acid (B5)Similar

Blueberries

0.18 mg4% DV

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Both Blueberries and Paneer (Indian Cottage Cheese) provide similar amounts of pantothenic acid (b5) (0.18 mg).

Vitamin B6Similar

Blueberries

0.08 mg5% DV

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Both Blueberries and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Blueberries

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

Blueberries

1.5 mg

Paneer (Indian Cottage Cheese)

11.0 mg

Paneer (Indian Cottage Cheese) provides 11.0 mg vs 1.5 mg in Blueberries (+9.5 mg, +643%).

PotassiumBlueberries higher

Blueberries

114 mg2% DV

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Blueberries provides 114 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+59.0 mg, +107%).

CalciumPaneer (Indian Cottage Cheese) higher

Blueberries

8.9 mg1% DV

Paneer (Indian Cottage Cheese)

240 mg18% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 8.9 mg in Blueberries (+231 mg, +2603%).

IronBlueberries higher

Blueberries

0.41 mg2% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Blueberries provides 0.41 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.21 mg, +107%).

MagnesiumSimilar

Blueberries

8.9 mg2% DV

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Both Blueberries and Paneer (Indian Cottage Cheese) provide similar amounts of magnesium (8.9 mg).

PhosphorusPaneer (Indian Cottage Cheese) higher

Blueberries

17.8 mg1% DV

Paneer (Indian Cottage Cheese)

140 mg11% DV

Paneer (Indian Cottage Cheese) provides 140 mg vs 17.8 mg in Blueberries (+122 mg, +688%).

ZincPaneer (Indian Cottage Cheese) higher

Blueberries

0.24 mg2% DV

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.24 mg in Blueberries (+0.81 mg, +343%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Blueberries

0.04 g

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.04 g in Blueberries (+7.1 g, +17033%).

Nutrient

BlueberriesAmount per 100 kcal (175 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Blueberries

100 kcal5% DV

Paneer (Indian Cottage Cheese)

101 kcal5% DV

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

ProteinPaneer (Indian Cottage Cheese) higher

Blueberries

1.3 g3% DV

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 1.3 g in Blueberries (+4.9 g, +380%).

CarbohydratesBlueberries higher

Blueberries

25.4 g9% DV

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Blueberries provides 25.4 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+23.9 g, +1676%).

Dietary FiberBlueberries higher

Blueberries

4.2 g15% DV

Paneer (Indian Cottage Cheese)

0 g

Blueberries has higher dietary fiber (4.2 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Blueberries

0.58 g1% DV

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 0.58 g in Blueberries (+7.2 g, +1242%).

Total SugarsBlueberries higher

Blueberries

17.4 g35% DV

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Blueberries provides 17.4 g vs 0.88 g in Paneer (Indian Cottage Cheese) (+16.5 g, +1872%).

Vitamins12 nutrients

Vitamin CBlueberries higher

Blueberries

17.0 mg19% DV

Paneer (Indian Cottage Cheese)

0 mg

Blueberries has higher vitamin c (17.0 mg vs 0 mg).

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

Blueberries

5.3 µg1% DV

Paneer (Indian Cottage Cheese)

61 µg7% DV

Paneer (Indian Cottage Cheese) provides 61 µg vs 5.3 µg in Blueberries (+56 µg, +1066%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Blueberries

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 EBlueberries higher

Blueberries

1.00 mg7% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Blueberries provides 1.00 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.86 mg, +633%).

Vitamin KBlueberries higher

Blueberries

34 µg28% DV

Paneer (Indian Cottage Cheese)

0.5 µg

Blueberries provides 34 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+33 µg, +6523%).

Folate (DFE)Blueberries higher

Blueberries

11 µg3% DV

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Blueberries provides 11 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+4.4 µg, +72%).

Thiamin (Vitamin B1)Blueberries higher

Blueberries

0.06 mg5% DV

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Blueberries provides slightly more thiamin (vitamin b1) (0.06 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Similar

Blueberries

0.07 mg6% DV

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Both Blueberries and Paneer (Indian Cottage Cheese) provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

Niacin (Vitamin B3)Blueberries higher

Blueberries

0.73 mg5% DV

Paneer (Indian Cottage Cheese)

0.05 mg

Blueberries provides 0.73 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+0.68 mg, +1334%).

Pantothenic Acid (B5)Blueberries higher

Blueberries

0.22 mg4% DV

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Blueberries provides 0.22 mg vs 0.12 mg in Paneer (Indian Cottage Cheese) (+0.10 mg, +82%).

Vitamin B6Blueberries higher

Blueberries

0.09 mg5% DV

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Blueberries provides slightly more vitamin b6 (0.09 mg vs 0.03 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Blueberries

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

Blueberries

1.8 mg

Paneer (Indian Cottage Cheese)

7.5 mg

Paneer (Indian Cottage Cheese) provides 7.5 mg vs 1.8 mg in Blueberries (+5.7 mg, +327%).

PotassiumBlueberries higher

Blueberries

135 mg3% DV

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Blueberries provides 135 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+97.4 mg, +260%).

CalciumPaneer (Indian Cottage Cheese) higher

Blueberries

10.5 mg1% DV

Paneer (Indian Cottage Cheese)

163 mg13% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 10.5 mg in Blueberries (+153 mg, +1454%).

IronBlueberries higher

Blueberries

0.49 mg3% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Blueberries provides 0.49 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.35 mg, +260%).

MagnesiumBlueberries higher

Blueberries

10.5 mg3% DV

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Blueberries provides 10.5 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+4.4 mg, +72%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Blueberries

21.0 mg2% DV

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Paneer (Indian Cottage Cheese) provides 95.2 mg vs 21.0 mg in Blueberries (+74.2 mg, +353%).

ZincPaneer (Indian Cottage Cheese) higher

Blueberries

0.28 mg3% DV

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Paneer (Indian Cottage Cheese) provides 0.71 mg vs 0.28 mg in Blueberries (+0.43 mg, +155%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Blueberries

0.05 g

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.05 g in Blueberries (+4.8 g, +9753%).

Nutrient

BlueberriesNormalized to 300 kcal (526 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Blueberries

300 kcal15% DV

Paneer (Indian Cottage Cheese)

299 kcal15% DV

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

ProteinPaneer (Indian Cottage Cheese) higher

Blueberries

3.9 g8% DV

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 3.9 g in Blueberries (+14.6 g, +375%).

CarbohydratesBlueberries higher

Blueberries

76.2 g28% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Blueberries provides 76.2 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+72.0 g, +1697%).

Dietary FiberBlueberries higher

Blueberries

12.6 g45% DV

Paneer (Indian Cottage Cheese)

0 g

Blueberries has higher dietary fiber (12.6 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Blueberries

1.7 g2% DV

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 1.7 g in Blueberries (+21.3 g, +1227%).

Total SugarsBlueberries higher

Blueberries

52.4 g105% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Blueberries provides 52.4 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+49.8 g, +1895%).

Vitamins12 nutrients

Vitamin CBlueberries higher

Blueberries

51.0 mg57% DV

Paneer (Indian Cottage Cheese)

0 mg

Blueberries has higher vitamin c (51.0 mg vs 0 mg).

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

Blueberries

16 µg2% DV

Paneer (Indian Cottage Cheese)

182 µg20% DV

Paneer (Indian Cottage Cheese) provides 182 µg vs 16 µg in Blueberries (+166 µg, +1052%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Blueberries

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 EBlueberries higher

Blueberries

3.0 mg20% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Blueberries provides 3.0 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+2.6 mg, +642%).

Vitamin KBlueberries higher

Blueberries

102 µg85% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Blueberries provides 102 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+100 µg, +6601%).

Folate (DFE)Blueberries higher

Blueberries

32 µg8% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Blueberries provides 32 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+13 µg, +74%).

Thiamin (Vitamin B1)Blueberries higher

Blueberries

0.19 mg16% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Blueberries provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.04 mg).

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

Blueberries

0.22 mg17% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.22 mg in Blueberries (+0.07 mg, +31%).

Niacin (Vitamin B3)Blueberries higher

Blueberries

2.2 mg14% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Blueberries provides 2.2 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+2.0 mg, +1351%).

Pantothenic Acid (B5)Blueberries higher

Blueberries

0.65 mg13% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Blueberries provides 0.65 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.30 mg, +85%).

Vitamin B6Blueberries higher

Blueberries

0.27 mg16% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Blueberries provides 0.27 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.19 mg, +239%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Blueberries

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

Blueberries

5.3 mg

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.2 mg vs 5.3 mg in Blueberries (+17.0 mg, +322%).

PotassiumBlueberries higher

Blueberries

405 mg9% DV

Paneer (Indian Cottage Cheese)

111 mg2% DV

Blueberries provides 405 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+294 mg, +265%).

CalciumPaneer (Indian Cottage Cheese) higher

Blueberries

31.6 mg2% DV

Paneer (Indian Cottage Cheese)

485 mg37% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 31.6 mg in Blueberries (+453 mg, +1436%).

IronBlueberries higher

Blueberries

1.5 mg8% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Blueberries provides 1.5 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.1 mg, +265%).

MagnesiumBlueberries higher

Blueberries

31.6 mg8% DV

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Blueberries provides 31.6 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+13.4 mg, +74%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Blueberries

63.1 mg5% DV

Paneer (Indian Cottage Cheese)

283 mg23% DV

Paneer (Indian Cottage Cheese) provides 283 mg vs 63.1 mg in Blueberries (+220 mg, +348%).

ZincPaneer (Indian Cottage Cheese) higher

Blueberries

0.84 mg8% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.84 mg in Blueberries (+1.3 mg, +152%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Blueberries

0.15 g1% DV

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 0.15 g in Blueberries (+14.2 g, +9638%).

Blueberries vs Paneer (Indian Cottage Cheese)

Blueberries

Paneer (Indian Cottage Cheese)

Nutritional Takeaways

Comparison Summary