Side-by-Side Comparison

Whole Egg (Cooked / Boiled) vs Paneer (Indian Cottage Cheese)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Boiled egg cleanly sliced in half showing rich golden yolk

eggs

Whole Egg (Cooked / Boiled)

155Calories

12.6Protein

0.0Fiber

0.0Vit 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

-48%

Whole Egg (Cooked / Boiled)

Whole Egg (Cooked / Boiled) has fewer calories (energy) (155 kcal vs 296 kcal, 141 kcal less).

Higher Protein

+45%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 12.6 g in Whole Egg (Cooked / Boiled) (+5.7 g, +45%).

Higher Potassium

+15%

Whole Egg (Cooked / Boiled)

Whole Egg (Cooked / Boiled) provides 126 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+16.0 mg, +15%).

Lower Sugar

-57%

Whole Egg (Cooked / Boiled)

Whole Egg (Cooked / Boiled) has fewer total sugars (1.1 g vs 2.6 g, 1.5 g less).

Comparing per 100 g standard edible portion.

Nutrient

Whole Egg (Cooked / Boiled)100 g edible portion

Paneer (Indian Cottage Cheese)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

155 kcal8% DV

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 155 kcal in Whole Egg (Cooked / Boiled) (+141 kcal, +91%).

ProteinPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

12.6 g25% DV

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 12.6 g in Whole Egg (Cooked / Boiled) (+5.7 g, +45%).

CarbohydratesPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

1.1 g

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Paneer (Indian Cottage Cheese) provides 4.2 g vs 1.1 g in Whole Egg (Cooked / Boiled) (+3.1 g, +275%).

Dietary FiberSimilar

Whole Egg (Cooked / Boiled)

0 g

Paneer (Indian Cottage Cheese)

0 g

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of dietary fiber (0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

10.6 g14% DV

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Paneer (Indian Cottage Cheese) provides 22.8 g vs 10.6 g in Whole Egg (Cooked / Boiled) (+12.2 g, +115%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

1.1 g2% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Paneer (Indian Cottage Cheese) provides 2.6 g vs 1.1 g in Whole Egg (Cooked / Boiled) (+1.5 g, +132%).

Vitamins12 nutrients

Vitamin CSimilar

Whole Egg (Cooked / Boiled)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

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

Whole Egg (Cooked / Boiled)

149 µg17% DV

Paneer (Indian Cottage Cheese)

180 µg20% DV

Paneer (Indian Cottage Cheese) provides 180 µg vs 149 µg in Whole Egg (Cooked / Boiled) (+31 µg, +21%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.2 µg11% DV

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Whole Egg (Cooked / Boiled) provides 2.2 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+1.7 µg, +340%).

Vitamin EWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.0 mg7% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Whole Egg (Cooked / Boiled) provides 1.0 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.63 mg, +158%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

0.3 µg

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Paneer (Indian Cottage Cheese) provides 1.5 µg vs 0.3 µg in Whole Egg (Cooked / Boiled) (+1.2 µg, +400%).

Folate (DFE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

44 µg11% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Whole Egg (Cooked / Boiled) provides 44 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+26 µg, +144%).

Thiamin (Vitamin B1)Similar

Whole Egg (Cooked / Boiled)

0.07 mg6% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.52 mg40% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Whole Egg (Cooked / Boiled) provides 0.52 mg vs 0.28 mg in Paneer (Indian Cottage Cheese) (+0.24 mg, +84%).

Niacin (Vitamin B3)Paneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

0.06 mg

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Paneer (Indian Cottage Cheese) provides slightly more niacin (vitamin b3) (0.15 mg vs 0.06 mg).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.4 mg28% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Whole Egg (Cooked / Boiled) provides 1.4 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+1.0 mg, +300%).

Vitamin B6Similar

Whole Egg (Cooked / Boiled)

0.12 mg7% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.1 µg46% DV

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Whole Egg (Cooked / Boiled) provides 1.1 µg vs 0.9 µg in Paneer (Indian Cottage Cheese) (+0.2 µg, +23%).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

124 mg5% DV

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

Whole Egg (Cooked / Boiled) provides 124 mg vs 22.0 mg in Paneer (Indian Cottage Cheese) (+102 mg, +464%).

PotassiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

126 mg3% DV

Paneer (Indian Cottage Cheese)

110 mg2% DV

Whole Egg (Cooked / Boiled) provides 126 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+16.0 mg, +15%).

CalciumPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

50.0 mg4% DV

Paneer (Indian Cottage Cheese)

480 mg37% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 50.0 mg in Whole Egg (Cooked / Boiled) (+430 mg, +860%).

IronWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.2 mg7% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Whole Egg (Cooked / Boiled) provides 1.2 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.79 mg, +197%).

MagnesiumPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

10.0 mg2% DV

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Paneer (Indian Cottage Cheese) provides 18.0 mg vs 10.0 mg in Whole Egg (Cooked / Boiled) (+8.0 mg, +80%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

172 mg14% DV

Paneer (Indian Cottage Cheese)

280 mg22% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 172 mg in Whole Egg (Cooked / Boiled) (+108 mg, +63%).

ZincPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

1.1 mg10% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 1.1 mg in Whole Egg (Cooked / Boiled) (+1.1 mg, +100%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

3.3 g16% DV

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 3.3 g in Whole Egg (Cooked / Boiled) (+10.9 g, +334%).

Nutrient

Whole Egg (Cooked / Boiled)50 g (1 large egg (50 g))

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

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

78 kcal4% DV

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Paneer (Indian Cottage Cheese) provides 148 kcal vs 78 kcal in Whole Egg (Cooked / Boiled) (+71 kcal, +91%).

ProteinPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

6.3 g13% DV

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 6.3 g in Whole Egg (Cooked / Boiled) (+2.9 g, +45%).

CarbohydratesPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

0.56 g

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Paneer (Indian Cottage Cheese) provides 2.1 g vs 0.56 g in Whole Egg (Cooked / Boiled) (+1.5 g, +275%).

Dietary FiberSimilar

Whole Egg (Cooked / Boiled)

0 g

Paneer (Indian Cottage Cheese)

0 g

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of dietary fiber (0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

5.3 g7% DV

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Paneer (Indian Cottage Cheese) provides 11.4 g vs 5.3 g in Whole Egg (Cooked / Boiled) (+6.1 g, +115%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

0.56 g1% DV

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Paneer (Indian Cottage Cheese) provides 1.3 g vs 0.56 g in Whole Egg (Cooked / Boiled) (+0.74 g, +132%).

Vitamins12 nutrients

Vitamin CSimilar

Whole Egg (Cooked / Boiled)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

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

Whole Egg (Cooked / Boiled)

75 µg8% DV

Paneer (Indian Cottage Cheese)

90 µg10% DV

Paneer (Indian Cottage Cheese) provides 90 µg vs 75 µg in Whole Egg (Cooked / Boiled) (+16 µg, +21%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.1 µg6% DV

Paneer (Indian Cottage Cheese)

0.3 µg1% DV

Whole Egg (Cooked / Boiled) provides 1.1 µg vs 0.3 µg in Paneer (Indian Cottage Cheese) (+0.9 µg, +340%).

Vitamin EWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.52 mg3% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Whole Egg (Cooked / Boiled) provides 0.52 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.32 mg, +158%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

0.2 µg

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Paneer (Indian Cottage Cheese) provides 0.8 µg vs 0.2 µg in Whole Egg (Cooked / Boiled) (+0.6 µg, +400%).

Folate (DFE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

22 µg6% DV

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Whole Egg (Cooked / Boiled) provides 22 µg vs 9.0 µg in Paneer (Indian Cottage Cheese) (+13 µg, +144%).

Thiamin (Vitamin B1)Similar

Whole Egg (Cooked / Boiled)

0.03 mg3% DV

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.26 mg20% DV

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Whole Egg (Cooked / Boiled) provides 0.26 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.12 mg, +84%).

Niacin (Vitamin B3)Similar

Whole Egg (Cooked / Boiled)

0.03 mg

Paneer (Indian Cottage Cheese)

0.08 mg

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of niacin (vitamin b3) (0.03 mg).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.70 mg14% DV

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Whole Egg (Cooked / Boiled) provides 0.70 mg vs 0.18 mg in Paneer (Indian Cottage Cheese) (+0.52 mg, +300%).

Vitamin B6Similar

Whole Egg (Cooked / Boiled)

0.06 mg4% DV

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.6 µg23% DV

Paneer (Indian Cottage Cheese)

0.5 µg19% DV

Whole Egg (Cooked / Boiled) provides 0.6 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+0.1 µg, +23%).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

62.0 mg3% DV

Paneer (Indian Cottage Cheese)

11.0 mg

Whole Egg (Cooked / Boiled) provides 62.0 mg vs 11.0 mg in Paneer (Indian Cottage Cheese) (+51.0 mg, +464%).

PotassiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

63.0 mg1% DV

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Whole Egg (Cooked / Boiled) provides 63.0 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+8.0 mg, +15%).

CalciumPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

25.0 mg2% DV

Paneer (Indian Cottage Cheese)

240 mg18% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 25.0 mg in Whole Egg (Cooked / Boiled) (+215 mg, +860%).

IronWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.60 mg3% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Whole Egg (Cooked / Boiled) provides 0.60 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.39 mg, +197%).

MagnesiumPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

5.0 mg1% DV

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Paneer (Indian Cottage Cheese) provides 9.0 mg vs 5.0 mg in Whole Egg (Cooked / Boiled) (+4.0 mg, +80%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

86.0 mg7% DV

Paneer (Indian Cottage Cheese)

140 mg11% DV

Paneer (Indian Cottage Cheese) provides 140 mg vs 86.0 mg in Whole Egg (Cooked / Boiled) (+54.0 mg, +63%).

ZincPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

0.53 mg5% DV

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.53 mg in Whole Egg (Cooked / Boiled) (+0.53 mg, +100%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

1.6 g8% DV

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 1.6 g in Whole Egg (Cooked / Boiled) (+5.5 g, +334%).

Nutrient

Whole Egg (Cooked / Boiled)Amount per 100 kcal (65 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Whole Egg (Cooked / Boiled)

101 kcal5% DV

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (101 kcal).

ProteinWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

8.2 g16% DV

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Whole Egg (Cooked / Boiled) provides 8.2 g vs 6.2 g in Paneer (Indian Cottage Cheese) (+2.0 g, +31%).

CarbohydratesPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

0.73 g

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Paneer (Indian Cottage Cheese) provides 1.4 g vs 0.73 g in Whole Egg (Cooked / Boiled) (+0.70 g, +96%).

Dietary FiberSimilar

Whole Egg (Cooked / Boiled)

0 g

Paneer (Indian Cottage Cheese)

0 g

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of dietary fiber (0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

6.9 g9% DV

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 6.9 g in Whole Egg (Cooked / Boiled) (+0.86 g, +12%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

0.73 g1% DV

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Paneer (Indian Cottage Cheese) provides 0.88 g vs 0.73 g in Whole Egg (Cooked / Boiled) (+0.16 g, +21%).

Vitamins12 nutrients

Vitamin CSimilar

Whole Egg (Cooked / Boiled)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

97 µg11% DV

Paneer (Indian Cottage Cheese)

61 µg7% DV

Whole Egg (Cooked / Boiled) provides 97 µg vs 61 µg in Paneer (Indian Cottage Cheese) (+36 µg, +58%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.4 µg7% DV

Paneer (Indian Cottage Cheese)

0.2 µg1% DV

Whole Egg (Cooked / Boiled) provides 1.4 µg vs 0.2 µg in Paneer (Indian Cottage Cheese) (+1.3 µg, +741%).

Vitamin EWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.67 mg4% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Whole Egg (Cooked / Boiled) provides 0.67 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.53 mg, +392%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

0.2 µg

Paneer (Indian Cottage Cheese)

0.5 µg

Paneer (Indian Cottage Cheese) provides 0.5 µg vs 0.2 µg in Whole Egg (Cooked / Boiled) (+0.3 µg, +162%).

Folate (DFE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

29 µg7% DV

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Whole Egg (Cooked / Boiled) provides 29 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+22 µg, +367%).

Thiamin (Vitamin B1)Similar

Whole Egg (Cooked / Boiled)

0.04 mg4% DV

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.34 mg26% DV

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Whole Egg (Cooked / Boiled) provides 0.34 mg vs 0.10 mg in Paneer (Indian Cottage Cheese) (+0.24 mg, +252%).

Niacin (Vitamin B3)Similar

Whole Egg (Cooked / Boiled)

0.04 mg

Paneer (Indian Cottage Cheese)

0.05 mg

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of niacin (vitamin b3) (0.04 mg).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.91 mg18% DV

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Whole Egg (Cooked / Boiled) provides 0.91 mg vs 0.12 mg in Paneer (Indian Cottage Cheese) (+0.79 mg, +665%).

Vitamin B6Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.08 mg5% DV

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Whole Egg (Cooked / Boiled) provides slightly more vitamin b6 (0.08 mg vs 0.03 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.7 µg30% DV

Paneer (Indian Cottage Cheese)

0.3 µg13% DV

Whole Egg (Cooked / Boiled) provides 0.7 µg vs 0.3 µg in Paneer (Indian Cottage Cheese) (+0.4 µg, +136%).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

80.6 mg4% DV

Paneer (Indian Cottage Cheese)

7.5 mg

Whole Egg (Cooked / Boiled) provides 80.6 mg vs 7.5 mg in Paneer (Indian Cottage Cheese) (+73.1 mg, +978%).

PotassiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

81.9 mg2% DV

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Whole Egg (Cooked / Boiled) provides 81.9 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+44.5 mg, +119%).

CalciumPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

32.5 mg3% DV

Paneer (Indian Cottage Cheese)

163 mg13% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 32.5 mg in Whole Egg (Cooked / Boiled) (+131 mg, +402%).

IronWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.77 mg4% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Whole Egg (Cooked / Boiled) provides 0.77 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.64 mg, +469%).

MagnesiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

6.5 mg2% DV

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Whole Egg (Cooked / Boiled) provides 6.5 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+0.38 mg, +6%).

PhosphorusWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

112 mg9% DV

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Whole Egg (Cooked / Boiled) provides 112 mg vs 95.2 mg in Paneer (Indian Cottage Cheese) (+16.6 mg, +17%).

ZincSimilar

Whole Egg (Cooked / Boiled)

0.68 mg6% DV

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of zinc (0.68 mg).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

2.1 g11% DV

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 2.1 g in Whole Egg (Cooked / Boiled) (+2.7 g, +127%).

Nutrient

Whole Egg (Cooked / Boiled)Normalized to 300 kcal (194 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Whole Egg (Cooked / Boiled)

301 kcal15% DV

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (301 kcal).

ProteinWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

24.4 g49% DV

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Whole Egg (Cooked / Boiled) provides 24.4 g vs 18.5 g in Paneer (Indian Cottage Cheese) (+5.9 g, +32%).

CarbohydratesPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

2.2 g1% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Paneer (Indian Cottage Cheese) provides 4.2 g vs 2.2 g in Whole Egg (Cooked / Boiled) (+2.1 g, +95%).

Dietary FiberSimilar

Whole Egg (Cooked / Boiled)

0 g

Paneer (Indian Cottage Cheese)

0 g

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of dietary fiber (0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

20.6 g26% DV

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 20.6 g in Whole Egg (Cooked / Boiled) (+2.4 g, +12%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

2.2 g4% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Paneer (Indian Cottage Cheese) provides 2.6 g vs 2.2 g in Whole Egg (Cooked / Boiled) (+0.45 g, +21%).

Vitamins12 nutrients

Vitamin CSimilar

Whole Egg (Cooked / Boiled)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

289 µg32% DV

Paneer (Indian Cottage Cheese)

182 µg20% DV

Whole Egg (Cooked / Boiled) provides 289 µg vs 182 µg in Paneer (Indian Cottage Cheese) (+107 µg, +59%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

4.3 µg21% DV

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Whole Egg (Cooked / Boiled) provides 4.3 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+3.8 µg, +745%).

Vitamin EWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.0 mg13% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Whole Egg (Cooked / Boiled) provides 2.0 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.6 mg, +395%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

0.6 µg

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Paneer (Indian Cottage Cheese) provides 1.5 µg vs 0.6 µg in Whole Egg (Cooked / Boiled) (+0.9 µg, +160%).

Folate (DFE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

85 µg21% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Whole Egg (Cooked / Boiled) provides 85 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+67 µg, +370%).

Thiamin (Vitamin B1)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.13 mg11% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Whole Egg (Cooked / Boiled) provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.0 mg77% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Whole Egg (Cooked / Boiled) provides 1.0 mg vs 0.28 mg in Paneer (Indian Cottage Cheese) (+0.72 mg, +254%).

Niacin (Vitamin B3)Similar

Whole Egg (Cooked / Boiled)

0.12 mg1% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Both Whole Egg (Cooked / Boiled) and Paneer (Indian Cottage Cheese) provide similar amounts of niacin (vitamin b3) (0.12 mg).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.7 mg54% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Whole Egg (Cooked / Boiled) provides 2.7 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+2.4 mg, +668%).

Vitamin B6Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.23 mg14% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Whole Egg (Cooked / Boiled) provides 0.23 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.15 mg, +191%).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.2 µg90% DV

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Whole Egg (Cooked / Boiled) provides 2.2 µg vs 0.9 µg in Paneer (Indian Cottage Cheese) (+1.2 µg, +137%).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

241 mg10% DV

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Whole Egg (Cooked / Boiled) provides 241 mg vs 22.2 mg in Paneer (Indian Cottage Cheese) (+218 mg, +983%).

PotassiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

244 mg5% DV

Paneer (Indian Cottage Cheese)

111 mg2% DV

Whole Egg (Cooked / Boiled) provides 244 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+133 mg, +120%).

CalciumPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

97.0 mg7% DV

Paneer (Indian Cottage Cheese)

485 mg37% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 97.0 mg in Whole Egg (Cooked / Boiled) (+388 mg, +400%).

IronWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.3 mg13% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Whole Egg (Cooked / Boiled) provides 2.3 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.9 mg, +471%).

MagnesiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

19.4 mg5% DV

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Whole Egg (Cooked / Boiled) provides 19.4 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+1.2 mg, +7%).

PhosphorusWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

334 mg27% DV

Paneer (Indian Cottage Cheese)

283 mg23% DV

Whole Egg (Cooked / Boiled) provides 334 mg vs 283 mg in Paneer (Indian Cottage Cheese) (+50.9 mg, +18%).

ZincPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

2.0 mg19% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 2.0 mg in Whole Egg (Cooked / Boiled) (+0.08 mg, +4%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Whole Egg (Cooked / Boiled)

6.3 g32% DV

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 6.3 g in Whole Egg (Cooked / Boiled) (+8.0 g, +126%).

Whole Egg (Cooked / Boiled) vs Paneer (Indian Cottage Cheese)

Whole Egg (Cooked / Boiled)

Paneer (Indian Cottage Cheese)

Nutritional Takeaways

Comparison Summary