Dates (Medjool) vs Paneer (Indian Cottage Cheese)
Factual nutritional comparison based on verified food composition records.
Nutritional Takeaways
Based on standard 100g edible portion comparison
Dates (Medjool) has fewer calories (energy) (277 kcal vs 296 kcal, 19 kcal less).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 1.8 g in Dates (Medjool) (+16.5 g, +911%).
Dates (Medjool) provides 6.7 g vs 0 g in Paneer (Indian Cottage Cheese) (+6.7 g).
Dates (Medjool) provides 696 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+586 mg, +533%).
Macronutrients6 nutrients
Paneer (Indian Cottage Cheese) provides 296 kcal vs 277 kcal in Dates (Medjool) (+19 kcal, +7%).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 1.8 g in Dates (Medjool) (+16.5 g, +911%).
Dates (Medjool) provides 75.0 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+70.8 g, +1685%).
Dates (Medjool) has higher dietary fiber (6.7 g vs 0 g).
Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.15 g in Dates (Medjool) (+22.7 g, +15100%).
Dates (Medjool) provides 66.5 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+63.9 g, +2457%).
Vitamins12 nutrients
Both Dates (Medjool) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).
Paneer (Indian Cottage Cheese) provides 180 µg vs 7.0 µg in Dates (Medjool) (+173 µg, +2471%).
Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).
Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.05 mg in Dates (Medjool) (+0.35 mg, +700%).
Dates (Medjool) provides 2.7 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+1.2 µg, +80%).
Paneer (Indian Cottage Cheese) provides 18 µg vs 15 µg in Dates (Medjool) (+3.0 µg, +20%).
Both Dates (Medjool) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.05 mg).
Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.06 mg in Dates (Medjool) (+0.22 mg, +367%).
Dates (Medjool) provides 1.6 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+1.5 mg, +973%).
Dates (Medjool) provides 0.81 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.46 mg, +130%).
Dates (Medjool) provides 0.25 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.17 mg, +211%).
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 Dates (Medjool) (+21.0 mg, +2100%).
Dates (Medjool) provides 696 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+586 mg, +533%).
Paneer (Indian Cottage Cheese) provides 480 mg vs 64.0 mg in Dates (Medjool) (+416 mg, +650%).
Dates (Medjool) provides 0.90 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.50 mg, +125%).
Dates (Medjool) provides 54.0 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+36.0 mg, +200%).
Paneer (Indian Cottage Cheese) provides 280 mg vs 62.0 mg in Dates (Medjool) (+218 mg, +352%).
Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.44 mg in Dates (Medjool) (+1.7 mg, +377%).
Lipids1 nutrients
Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.03 g in Dates (Medjool) (+14.2 g, +44275%).