Side-by-Side Comparison

Cantaloupe (Muskmelon) vs Paneer (Indian Cottage Cheese)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cantaloupe melon cut in half revealing orange seed cavity and fragrant flesh

fruits

Cantaloupe (Muskmelon)

34Calories

0.8Protein

0.9Fiber

36.7Vit 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

-89%

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) has fewer calories (energy) (34 kcal vs 296 kcal, 262 kcal less).

Higher Protein

+2079%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.84 g in Cantaloupe (Muskmelon) (+17.5 g, +2079%).

Higher Dietary Fiber

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) provides 0.90 g vs 0 g in Paneer (Indian Cottage Cheese) (+0.90 g).

Higher Vitamin C

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) provides 36.7 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+36.7 mg).

Comparing per 100 g standard edible portion.

Nutrient

Cantaloupe (Muskmelon)100 g edible portion

Paneer (Indian Cottage Cheese)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

34 kcal2% DV

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 34 kcal in Cantaloupe (Muskmelon) (+262 kcal, +771%).

ProteinPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

0.84 g2% DV

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.84 g in Cantaloupe (Muskmelon) (+17.5 g, +2079%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

8.2 g3% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Cantaloupe (Muskmelon) provides 8.2 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+4.0 g, +94%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.90 g3% DV

Paneer (Indian Cottage Cheese)

0 g

Cantaloupe (Muskmelon) has higher dietary fiber (0.90 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

0.19 g

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.19 g in Cantaloupe (Muskmelon) (+22.6 g, +11900%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.9 g16% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Cantaloupe (Muskmelon) provides 7.9 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+5.3 g, +202%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

36.7 mg41% DV

Paneer (Indian Cottage Cheese)

0 mg

Cantaloupe (Muskmelon) has higher vitamin c (36.7 mg vs 0 mg).

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

Cantaloupe (Muskmelon)

169 µg19% DV

Paneer (Indian Cottage Cheese)

180 µg20% DV

Paneer (Indian Cottage Cheese) provides 180 µg vs 169 µg in Cantaloupe (Muskmelon) (+11 µg, +7%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

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

Cantaloupe (Muskmelon)

0.05 mg

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.05 mg in Cantaloupe (Muskmelon) (+0.35 mg, +700%).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.5 µg2% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Cantaloupe (Muskmelon) provides 2.5 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+1.0 µg, +67%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

21 µg5% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Cantaloupe (Muskmelon) provides 21 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+3.0 µg, +17%).

Thiamin (Vitamin B1)Similar

Cantaloupe (Muskmelon)

0.04 mg3% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

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

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

Cantaloupe (Muskmelon)

0.02 mg1% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.02 mg in Cantaloupe (Muskmelon) (+0.26 mg, +1374%).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.73 mg5% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Cantaloupe (Muskmelon) provides 0.73 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.58 mg, +389%).

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

Cantaloupe (Muskmelon)

0.11 mg2% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.11 mg in Cantaloupe (Muskmelon) (+0.25 mg, +233%).

Vitamin B6Similar

Cantaloupe (Muskmelon)

0.07 mg4% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

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

Vitamin B12Paneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

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

Cantaloupe (Muskmelon)

16.0 mg1% DV

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.0 mg vs 16.0 mg in Cantaloupe (Muskmelon) (+6.0 mg, +38%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

267 mg6% DV

Paneer (Indian Cottage Cheese)

110 mg2% DV

Cantaloupe (Muskmelon) provides 267 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+157 mg, +143%).

CalciumPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

9.0 mg1% DV

Paneer (Indian Cottage Cheese)

480 mg37% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 9.0 mg in Cantaloupe (Muskmelon) (+471 mg, +5233%).

IronPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

0.21 mg1% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.21 mg in Cantaloupe (Muskmelon) (+0.19 mg, +90%).

MagnesiumPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

12.0 mg3% DV

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Paneer (Indian Cottage Cheese) provides 18.0 mg vs 12.0 mg in Cantaloupe (Muskmelon) (+6.0 mg, +50%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

15.0 mg1% DV

Paneer (Indian Cottage Cheese)

280 mg22% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 15.0 mg in Cantaloupe (Muskmelon) (+265 mg, +1767%).

ZincPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

0.18 mg2% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.18 mg in Cantaloupe (Muskmelon) (+1.9 mg, +1067%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

0.05 g

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.05 g in Cantaloupe (Muskmelon) (+14.1 g, +27743%).

Nutrient

Cantaloupe (Muskmelon)160 g (1 cup diced (160 g))

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

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

54 kcal3% DV

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Paneer (Indian Cottage Cheese) provides 148 kcal vs 54 kcal in Cantaloupe (Muskmelon) (+94 kcal, +172%).

ProteinPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

1.3 g3% DV

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 1.3 g in Cantaloupe (Muskmelon) (+7.8 g, +581%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

13.1 g5% DV

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Cantaloupe (Muskmelon) provides 13.1 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+11.0 g, +522%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.4 g5% DV

Paneer (Indian Cottage Cheese)

0 g

Cantaloupe (Muskmelon) has higher dietary fiber (1.4 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

0.30 g

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Paneer (Indian Cottage Cheese) provides 11.4 g vs 0.30 g in Cantaloupe (Muskmelon) (+11.1 g, +3650%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

12.6 g25% DV

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Cantaloupe (Muskmelon) provides 12.6 g vs 1.3 g in Paneer (Indian Cottage Cheese) (+11.3 g, +867%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

58.7 mg65% DV

Paneer (Indian Cottage Cheese)

0 mg

Cantaloupe (Muskmelon) has higher vitamin c (58.7 mg vs 0 mg).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

270 µg30% DV

Paneer (Indian Cottage Cheese)

90 µg10% DV

Cantaloupe (Muskmelon) provides 270 µg vs 90 µg in Paneer (Indian Cottage Cheese) (+180 µg, +200%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

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 EPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

0.08 mg1% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Paneer (Indian Cottage Cheese) provides slightly more vitamin e (0.20 mg vs 0.08 mg).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

4.0 µg3% DV

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Cantaloupe (Muskmelon) provides 4.0 µg vs 0.8 µg in Paneer (Indian Cottage Cheese) (+3.3 µg, +433%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

34 µg8% DV

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Cantaloupe (Muskmelon) provides 34 µg vs 9.0 µg in Paneer (Indian Cottage Cheese) (+25 µg, +273%).

Thiamin (Vitamin B1)Similar

Cantaloupe (Muskmelon)

0.07 mg5% DV

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Both Cantaloupe (Muskmelon) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

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

Cantaloupe (Muskmelon)

0.03 mg2% DV

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Paneer (Indian Cottage Cheese) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.03 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.2 mg7% DV

Paneer (Indian Cottage Cheese)

0.08 mg

Cantaloupe (Muskmelon) provides 1.2 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+1.1 mg, +1466%).

Pantothenic Acid (B5)Similar

Cantaloupe (Muskmelon)

0.17 mg3% DV

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Both Cantaloupe (Muskmelon) and Paneer (Indian Cottage Cheese) provide similar amounts of pantothenic acid (b5) (0.17 mg).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.12 mg7% DV

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Cantaloupe (Muskmelon) provides slightly more vitamin b6 (0.12 mg vs 0.04 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

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

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

25.6 mg1% DV

Paneer (Indian Cottage Cheese)

11.0 mg

Cantaloupe (Muskmelon) provides 25.6 mg vs 11.0 mg in Paneer (Indian Cottage Cheese) (+14.6 mg, +133%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

427 mg9% DV

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Cantaloupe (Muskmelon) provides 427 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+372 mg, +677%).

CalciumPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

14.4 mg1% DV

Paneer (Indian Cottage Cheese)

240 mg18% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 14.4 mg in Cantaloupe (Muskmelon) (+226 mg, +1567%).

IronCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.34 mg2% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Cantaloupe (Muskmelon) provides 0.34 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.14 mg, +68%).

MagnesiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

19.2 mg5% DV

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Cantaloupe (Muskmelon) provides 19.2 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+10.2 mg, +113%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

24.0 mg2% DV

Paneer (Indian Cottage Cheese)

140 mg11% DV

Paneer (Indian Cottage Cheese) provides 140 mg vs 24.0 mg in Cantaloupe (Muskmelon) (+116 mg, +483%).

ZincPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

0.29 mg3% DV

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.29 mg in Cantaloupe (Muskmelon) (+0.76 mg, +265%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

0.08 g

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.08 g in Cantaloupe (Muskmelon) (+7.0 g, +8601%).

Nutrient

Cantaloupe (Muskmelon)Amount per 100 kcal (294 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

100 kcal5% DV

Paneer (Indian Cottage Cheese)

101 kcal5% DV

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

ProteinPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

2.5 g5% DV

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 2.5 g in Cantaloupe (Muskmelon) (+3.8 g, +152%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

24.0 g9% DV

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Cantaloupe (Muskmelon) provides 24.0 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+22.6 g, +1580%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.6 g9% DV

Paneer (Indian Cottage Cheese)

0 g

Cantaloupe (Muskmelon) has higher dietary fiber (2.6 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

0.56 g1% DV

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 0.56 g in Cantaloupe (Muskmelon) (+7.2 g, +1288%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

23.1 g46% DV

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Cantaloupe (Muskmelon) provides 23.1 g vs 0.88 g in Paneer (Indian Cottage Cheese) (+22.2 g, +2514%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

108 mg120% DV

Paneer (Indian Cottage Cheese)

0 mg

Cantaloupe (Muskmelon) has higher vitamin c (108 mg vs 0 mg).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

497 µg55% DV

Paneer (Indian Cottage Cheese)

61 µg7% DV

Cantaloupe (Muskmelon) provides 497 µg vs 61 µg in Paneer (Indian Cottage Cheese) (+436 µg, +712%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

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

Cantaloupe (Muskmelon)

0.15 mg1% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Both Cantaloupe (Muskmelon) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin e (0.15 mg).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.4 µg6% DV

Paneer (Indian Cottage Cheese)

0.5 µg

Cantaloupe (Muskmelon) provides 7.4 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+6.8 µg, +1341%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

62 µg15% DV

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Cantaloupe (Muskmelon) provides 62 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+56 µg, +909%).

Thiamin (Vitamin B1)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.12 mg10% DV

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Cantaloupe (Muskmelon) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.06 mg4% DV

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Both Cantaloupe (Muskmelon) and Paneer (Indian Cottage Cheese) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.2 mg13% DV

Paneer (Indian Cottage Cheese)

0.05 mg

Cantaloupe (Muskmelon) provides 2.2 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+2.1 mg, +4131%).

Pantothenic Acid (B5)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.31 mg6% DV

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Cantaloupe (Muskmelon) provides 0.31 mg vs 0.12 mg in Paneer (Indian Cottage Cheese) (+0.19 mg, +159%).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.21 mg12% DV

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Cantaloupe (Muskmelon) provides 0.21 mg vs 0.03 mg in Paneer (Indian Cottage Cheese) (+0.18 mg, +678%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

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

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

47.0 mg2% DV

Paneer (Indian Cottage Cheese)

7.5 mg

Cantaloupe (Muskmelon) provides 47.0 mg vs 7.5 mg in Paneer (Indian Cottage Cheese) (+39.6 mg, +529%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

785 mg17% DV

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Cantaloupe (Muskmelon) provides 785 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+748 mg, +1999%).

CalciumPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

26.5 mg2% DV

Paneer (Indian Cottage Cheese)

163 mg13% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 26.5 mg in Cantaloupe (Muskmelon) (+137 mg, +517%).

IronCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.62 mg3% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Cantaloupe (Muskmelon) provides 0.62 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.48 mg, +354%).

MagnesiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

35.3 mg8% DV

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Cantaloupe (Muskmelon) provides 35.3 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+29.2 mg, +476%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

44.1 mg4% DV

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Paneer (Indian Cottage Cheese) provides 95.2 mg vs 44.1 mg in Cantaloupe (Muskmelon) (+51.1 mg, +116%).

ZincPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

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 Cantaloupe (Muskmelon) (+0.18 mg, +35%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

0.15 g1% DV

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.15 g in Cantaloupe (Muskmelon) (+4.7 g, +3120%).

Nutrient

Cantaloupe (Muskmelon)Normalized to 300 kcal (882 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

300 kcal15% DV

Paneer (Indian Cottage Cheese)

299 kcal15% DV

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

ProteinPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

7.4 g15% DV

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 7.4 g in Cantaloupe (Muskmelon) (+11.1 g, +149%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

72.0 g26% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Cantaloupe (Muskmelon) provides 72.0 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+67.7 g, +1597%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.9 g28% DV

Paneer (Indian Cottage Cheese)

0 g

Cantaloupe (Muskmelon) has higher dietary fiber (7.9 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

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 Cantaloupe (Muskmelon) (+21.4 g, +1274%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

69.3 g139% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Cantaloupe (Muskmelon) provides 69.3 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+66.7 g, +2540%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

324 mg360% DV

Paneer (Indian Cottage Cheese)

0 mg

Cantaloupe (Muskmelon) has higher vitamin c (324 mg vs 0 mg).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1,491 µg166% DV

Paneer (Indian Cottage Cheese)

182 µg20% DV

Cantaloupe (Muskmelon) provides 1,491 µg vs 182 µg in Paneer (Indian Cottage Cheese) (+1,309 µg, +720%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

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 ESimilar

Cantaloupe (Muskmelon)

0.44 mg3% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Both Cantaloupe (Muskmelon) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin e (0.44 mg).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

22 µg18% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Cantaloupe (Muskmelon) provides 22 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+21 µg, +1355%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

185 µg46% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Cantaloupe (Muskmelon) provides 185 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+167 µg, +919%).

Thiamin (Vitamin B1)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.36 mg30% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Cantaloupe (Muskmelon) provides 0.36 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.32 mg, +795%).

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

Cantaloupe (Muskmelon)

0.17 mg13% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.17 mg in Cantaloupe (Muskmelon) (+0.12 mg, +69%).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

6.5 mg40% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Cantaloupe (Muskmelon) provides 6.5 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+6.3 mg, +4173%).

Pantothenic Acid (B5)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.93 mg19% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Cantaloupe (Muskmelon) provides 0.93 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.57 mg, +162%).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.64 mg37% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Cantaloupe (Muskmelon) provides 0.64 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.55 mg, +686%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

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

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

141 mg6% DV

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Cantaloupe (Muskmelon) provides 141 mg vs 22.2 mg in Paneer (Indian Cottage Cheese) (+119 mg, +535%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2,355 mg50% DV

Paneer (Indian Cottage Cheese)

111 mg2% DV

Cantaloupe (Muskmelon) provides 2,355 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+2,244 mg, +2020%).

CalciumPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

79.4 mg6% DV

Paneer (Indian Cottage Cheese)

485 mg37% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 79.4 mg in Cantaloupe (Muskmelon) (+405 mg, +511%).

IronCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.9 mg10% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Cantaloupe (Muskmelon) provides 1.9 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.4 mg, +358%).

MagnesiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

106 mg25% DV

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Cantaloupe (Muskmelon) provides 106 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+87.7 mg, +482%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

132 mg11% DV

Paneer (Indian Cottage Cheese)

283 mg23% DV

Paneer (Indian Cottage Cheese) provides 283 mg vs 132 mg in Cantaloupe (Muskmelon) (+151 mg, +114%).

ZincPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

1.6 mg14% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 1.6 mg in Cantaloupe (Muskmelon) (+0.53 mg, +34%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Cantaloupe (Muskmelon)

0.45 g2% DV

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 0.45 g in Cantaloupe (Muskmelon) (+13.9 g, +3088%).

Cantaloupe (Muskmelon) vs Paneer (Indian Cottage Cheese)

Cantaloupe (Muskmelon)

Paneer (Indian Cottage Cheese)

Nutritional Takeaways

Comparison Summary