Side-by-Side Comparison

Chickpeas (Cooked / Garbanzo) vs Paneer (Indian Cottage Cheese)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Cooked golden chickpeas arranged on a minimalist white plate

legumes

Chickpeas (Cooked / Garbanzo)

164Calories

8.9Protein

7.6Fiber

1.3Vit 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

-45%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) has fewer calories (energy) (164 kcal vs 296 kcal, 132 kcal less).

Higher Protein

+107%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 8.9 g in Chickpeas (Cooked / Garbanzo) (+9.4 g, +107%).

Higher Dietary Fiber

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 7.6 g vs 0 g in Paneer (Indian Cottage Cheese) (+7.6 g).

Higher Vitamin C

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 1.3 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+1.3 mg).

Comparing per 100 g standard edible portion.

Nutrient

Chickpeas (Cooked / Garbanzo)100 g edible portion

Paneer (Indian Cottage Cheese)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

164 kcal8% DV

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 164 kcal in Chickpeas (Cooked / Garbanzo) (+132 kcal, +80%).

ProteinPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

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 Chickpeas (Cooked / Garbanzo) (+9.4 g, +107%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

27.4 g10% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Chickpeas (Cooked / Garbanzo) provides 27.4 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+23.2 g, +553%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.6 g27% DV

Paneer (Indian Cottage Cheese)

0 g

Chickpeas (Cooked / Garbanzo) has higher dietary fiber (7.6 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

2.6 g3% DV

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Paneer (Indian Cottage Cheese) provides 22.8 g vs 2.6 g in Chickpeas (Cooked / Garbanzo) (+20.2 g, +780%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.8 g10% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Chickpeas (Cooked / Garbanzo) provides 4.8 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+2.2 g, +85%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.3 mg1% DV

Paneer (Indian Cottage Cheese)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (1.3 mg vs 0 mg).

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

Chickpeas (Cooked / Garbanzo)

1.0 µg

Paneer (Indian Cottage Cheese)

180 µg20% DV

Paneer (Indian Cottage Cheese) provides 180 µg vs 1.0 µg in Chickpeas (Cooked / Garbanzo) (+179 µg, +17900%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

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

Chickpeas (Cooked / Garbanzo)

0.35 mg2% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.35 mg in Chickpeas (Cooked / Garbanzo) (+0.05 mg, +14%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.0 µg3% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Chickpeas (Cooked / Garbanzo) provides 4.0 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+2.5 µg, +167%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

172 µg43% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Chickpeas (Cooked / Garbanzo) provides 172 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+154 µg, +856%).

Thiamin (Vitamin B1)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.12 mg10% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Chickpeas (Cooked / Garbanzo) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.04 mg).

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

Chickpeas (Cooked / Garbanzo)

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 Chickpeas (Cooked / Garbanzo) (+0.22 mg, +344%).

Niacin (Vitamin B3)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.53 mg3% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 0.53 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.38 mg, +251%).

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

Chickpeas (Cooked / Garbanzo)

0.29 mg6% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.29 mg in Chickpeas (Cooked / Garbanzo) (+0.06 mg, +22%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.14 mg8% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Chickpeas (Cooked / Garbanzo) provides slightly more vitamin b6 (0.14 mg vs 0.08 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

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

Chickpeas (Cooked / Garbanzo)

7.0 mg

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.0 mg vs 7.0 mg in Chickpeas (Cooked / Garbanzo) (+15.0 mg, +214%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

291 mg6% DV

Paneer (Indian Cottage Cheese)

110 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 291 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+181 mg, +165%).

CalciumPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

49.0 mg4% DV

Paneer (Indian Cottage Cheese)

480 mg37% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 49.0 mg in Chickpeas (Cooked / Garbanzo) (+431 mg, +880%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.9 mg16% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 2.9 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+2.5 mg, +623%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

48.0 mg11% DV

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 48.0 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+30.0 mg, +167%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

168 mg13% DV

Paneer (Indian Cottage Cheese)

280 mg22% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 168 mg in Chickpeas (Cooked / Garbanzo) (+112 mg, +67%).

ZincPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

1.5 mg14% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 1.5 mg in Chickpeas (Cooked / Garbanzo) (+0.57 mg, +37%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

0.27 g1% DV

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.27 g in Chickpeas (Cooked / Garbanzo) (+13.9 g, +5159%).

Nutrient

Chickpeas (Cooked / Garbanzo)164 g (1 cup cooked (164 g))

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

Macronutrients6 nutrients

Calories (Energy)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

269 kcal13% DV

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Chickpeas (Cooked / Garbanzo) provides 269 kcal vs 148 kcal in Paneer (Indian Cottage Cheese) (+121 kcal, +82%).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

14.5 g29% DV

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Chickpeas (Cooked / Garbanzo) provides 14.5 g vs 9.2 g in Paneer (Indian Cottage Cheese) (+5.4 g, +59%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

45.0 g16% DV

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Chickpeas (Cooked / Garbanzo) provides 45.0 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+42.9 g, +2041%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

12.5 g45% DV

Paneer (Indian Cottage Cheese)

0 g

Chickpeas (Cooked / Garbanzo) has higher dietary fiber (12.5 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

4.2 g5% DV

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Paneer (Indian Cottage Cheese) provides 11.4 g vs 4.2 g in Chickpeas (Cooked / Garbanzo) (+7.2 g, +168%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.9 g16% DV

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Chickpeas (Cooked / Garbanzo) provides 7.9 g vs 1.3 g in Paneer (Indian Cottage Cheese) (+6.6 g, +506%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.1 mg2% DV

Paneer (Indian Cottage Cheese)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (2.1 mg vs 0 mg).

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

Chickpeas (Cooked / Garbanzo)

1.6 µg

Paneer (Indian Cottage Cheese)

90 µg10% DV

Paneer (Indian Cottage Cheese) provides 90 µg vs 1.6 µg in Chickpeas (Cooked / Garbanzo) (+88 µg, +5388%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

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 EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.57 mg4% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 0.57 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.37 mg, +187%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

6.6 µg5% DV

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Chickpeas (Cooked / Garbanzo) provides 6.6 µg vs 0.8 µg in Paneer (Indian Cottage Cheese) (+5.8 µg, +775%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

282 µg71% DV

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Chickpeas (Cooked / Garbanzo) provides 282 µg vs 9.0 µg in Paneer (Indian Cottage Cheese) (+273 µg, +3034%).

Thiamin (Vitamin B1)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.19 mg16% DV

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Chickpeas (Cooked / Garbanzo) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Chickpeas (Cooked / Garbanzo)

0.10 mg8% DV

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Both Chickpeas (Cooked / Garbanzo) and Paneer (Indian Cottage Cheese) provide similar amounts of riboflavin (vitamin b2) (0.10 mg).

Niacin (Vitamin B3)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.86 mg5% DV

Paneer (Indian Cottage Cheese)

0.08 mg

Chickpeas (Cooked / Garbanzo) provides 0.86 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.79 mg, +1050%).

Pantothenic Acid (B5)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.47 mg9% DV

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 0.47 mg vs 0.18 mg in Paneer (Indian Cottage Cheese) (+0.29 mg, +168%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.23 mg13% DV

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 0.23 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.19 mg, +470%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

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

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

11.5 mg

Paneer (Indian Cottage Cheese)

11.0 mg

Chickpeas (Cooked / Garbanzo) provides 11.5 mg vs 11.0 mg in Paneer (Indian Cottage Cheese) (+0.48 mg, +4%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

477 mg10% DV

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 477 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+422 mg, +768%).

CalciumPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

80.4 mg6% DV

Paneer (Indian Cottage Cheese)

240 mg18% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 80.4 mg in Chickpeas (Cooked / Garbanzo) (+160 mg, +199%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.7 mg26% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 4.7 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+4.5 mg, +2270%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

78.7 mg19% DV

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 78.7 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+69.7 mg, +775%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

276 mg22% DV

Paneer (Indian Cottage Cheese)

140 mg11% DV

Chickpeas (Cooked / Garbanzo) provides 276 mg vs 140 mg in Paneer (Indian Cottage Cheese) (+136 mg, +97%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.5 mg23% DV

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Chickpeas (Cooked / Garbanzo) provides 2.5 mg vs 1.1 mg in Paneer (Indian Cottage Cheese) (+1.5 mg, +139%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

0.44 g2% DV

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.44 g in Chickpeas (Cooked / Garbanzo) (+6.7 g, +1503%).

Nutrient

Chickpeas (Cooked / Garbanzo)Amount per 100 kcal (61 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

100 kcal5% DV

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Both Chickpeas (Cooked / Garbanzo) and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (100 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

5.4 g11% DV

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 5.4 g in Chickpeas (Cooked / Garbanzo) (+0.82 g, +15%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

16.7 g6% DV

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Chickpeas (Cooked / Garbanzo) provides 16.7 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+15.3 g, +1071%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.6 g17% DV

Paneer (Indian Cottage Cheese)

0 g

Chickpeas (Cooked / Garbanzo) has higher dietary fiber (4.6 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

1.6 g2% DV

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 1.6 g in Chickpeas (Cooked / Garbanzo) (+6.2 g, +391%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.9 g6% DV

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Chickpeas (Cooked / Garbanzo) provides 2.9 g vs 0.88 g in Paneer (Indian Cottage Cheese) (+2.0 g, +231%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.79 mg1% DV

Paneer (Indian Cottage Cheese)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (0.79 mg vs 0 mg).

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

Chickpeas (Cooked / Garbanzo)

0.6 µg

Paneer (Indian Cottage Cheese)

61 µg7% DV

Paneer (Indian Cottage Cheese) provides 61 µg vs 0.6 µg in Chickpeas (Cooked / Garbanzo) (+61 µg, +9933%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

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 EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg1% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 0.21 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.08 mg, +57%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.4 µg2% DV

Paneer (Indian Cottage Cheese)

0.5 µg

Chickpeas (Cooked / Garbanzo) provides 2.4 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+1.9 µg, +378%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

105 µg26% DV

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Chickpeas (Cooked / Garbanzo) provides 105 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+99 µg, +1614%).

Thiamin (Vitamin B1)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.07 mg6% DV

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Chickpeas (Cooked / Garbanzo) provides slightly more thiamin (vitamin b1) (0.07 mg vs 0.01 mg).

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

Chickpeas (Cooked / Garbanzo)

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)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.32 mg2% DV

Paneer (Indian Cottage Cheese)

0.05 mg

Chickpeas (Cooked / Garbanzo) provides 0.32 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+0.27 mg, +529%).

Pantothenic Acid (B5)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.17 mg3% DV

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Chickpeas (Cooked / Garbanzo) provides slightly more pantothenic acid (b5) (0.17 mg vs 0.12 mg).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.08 mg5% DV

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Chickpeas (Cooked / Garbanzo) provides slightly more vitamin b6 (0.08 mg vs 0.03 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

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

Chickpeas (Cooked / Garbanzo)

4.3 mg

Paneer (Indian Cottage Cheese)

7.5 mg

Paneer (Indian Cottage Cheese) provides 7.5 mg vs 4.3 mg in Chickpeas (Cooked / Garbanzo) (+3.2 mg, +75%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

178 mg4% DV

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 178 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+140 mg, +375%).

CalciumPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

29.9 mg2% DV

Paneer (Indian Cottage Cheese)

163 mg13% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 29.9 mg in Chickpeas (Cooked / Garbanzo) (+133 mg, +446%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.8 mg10% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 1.8 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+1.6 mg, +1196%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

29.3 mg7% DV

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 29.3 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+23.2 mg, +378%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

102 mg8% DV

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Chickpeas (Cooked / Garbanzo) provides 102 mg vs 95.2 mg in Paneer (Indian Cottage Cheese) (+7.3 mg, +8%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.93 mg8% DV

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Chickpeas (Cooked / Garbanzo) provides 0.93 mg vs 0.71 mg in Paneer (Indian Cottage Cheese) (+0.22 mg, +31%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

0.16 g1% DV

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.16 g in Chickpeas (Cooked / Garbanzo) (+4.7 g, +2831%).

Nutrient

Chickpeas (Cooked / Garbanzo)Normalized to 300 kcal (183 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

300 kcal15% DV

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Both Chickpeas (Cooked / Garbanzo) and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (300 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

16.2 g32% DV

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 16.2 g in Chickpeas (Cooked / Garbanzo) (+2.3 g, +14%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

50.2 g18% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Chickpeas (Cooked / Garbanzo) provides 50.2 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+45.9 g, +1083%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

13.9 g50% DV

Paneer (Indian Cottage Cheese)

0 g

Chickpeas (Cooked / Garbanzo) has higher dietary fiber (13.9 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

4.7 g6% DV

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 4.7 g in Chickpeas (Cooked / Garbanzo) (+18.3 g, +386%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

8.8 g18% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Chickpeas (Cooked / Garbanzo) provides 8.8 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+6.2 g, +235%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.4 mg3% DV

Paneer (Indian Cottage Cheese)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (2.4 mg vs 0 mg).

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

Chickpeas (Cooked / Garbanzo)

1.8 µg

Paneer (Indian Cottage Cheese)

182 µg20% DV

Paneer (Indian Cottage Cheese) provides 182 µg vs 1.8 µg in Chickpeas (Cooked / Garbanzo) (+180 µg, +9834%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

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 EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.64 mg4% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 0.64 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.24 mg, +59%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.3 µg6% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Chickpeas (Cooked / Garbanzo) provides 7.3 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+5.8 µg, +383%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

315 µg79% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Chickpeas (Cooked / Garbanzo) provides 315 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+297 µg, +1631%).

Thiamin (Vitamin B1)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg18% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 0.21 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.17 mg, +425%).

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

Chickpeas (Cooked / Garbanzo)

0.12 mg9% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.12 mg in Chickpeas (Cooked / Garbanzo) (+0.17 mg, +145%).

Niacin (Vitamin B3)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.96 mg6% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 0.96 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.81 mg, +535%).

Pantothenic Acid (B5)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.52 mg10% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Chickpeas (Cooked / Garbanzo) provides 0.52 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.17 mg, +48%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.25 mg15% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 0.25 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.17 mg, +215%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

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

Chickpeas (Cooked / Garbanzo)

12.8 mg1% DV

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.2 mg vs 12.8 mg in Chickpeas (Cooked / Garbanzo) (+9.4 mg, +73%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

533 mg11% DV

Paneer (Indian Cottage Cheese)

111 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 533 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+421 mg, +379%).

CalciumPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

89.7 mg7% DV

Paneer (Indian Cottage Cheese)

485 mg37% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 89.7 mg in Chickpeas (Cooked / Garbanzo) (+395 mg, +441%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

5.3 mg29% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 5.3 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+4.9 mg, +1209%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

87.8 mg21% DV

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 87.8 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+69.7 mg, +383%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

307 mg25% DV

Paneer (Indian Cottage Cheese)

283 mg23% DV

Chickpeas (Cooked / Garbanzo) provides 307 mg vs 283 mg in Paneer (Indian Cottage Cheese) (+24.6 mg, +9%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.8 mg25% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Chickpeas (Cooked / Garbanzo) provides 2.8 mg vs 2.1 mg in Paneer (Indian Cottage Cheese) (+0.68 mg, +32%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Chickpeas (Cooked / Garbanzo)

0.49 g2% DV

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 0.49 g in Chickpeas (Cooked / Garbanzo) (+13.8 g, +2803%).

Chickpeas (Cooked / Garbanzo) vs Paneer (Indian Cottage Cheese)

Chickpeas (Cooked / Garbanzo)

Paneer (Indian Cottage Cheese)

Nutritional Takeaways

Comparison Summary