Side-by-Side Comparison

Figs (Fresh) vs Paneer (Indian Cottage Cheese)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fresh whole and halved purple figs with deep pink seeded interior

fruits

Figs (Fresh)

74Calories

0.8Protein

2.9Fiber

2.0Vit 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

-75%

Figs (Fresh)

Figs (Fresh) has fewer calories (energy) (74 kcal vs 296 kcal, 222 kcal less).

Higher Protein

+2340%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.75 g in Figs (Fresh) (+17.6 g, +2340%).

Higher Dietary Fiber

Figs (Fresh)

Figs (Fresh) provides 2.9 g vs 0 g in Paneer (Indian Cottage Cheese) (+2.9 g).

Higher Vitamin C

Figs (Fresh)

Figs (Fresh) provides 2.0 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+2.0 mg).

Comparing per 100 g standard edible portion.

Nutrient

Figs (Fresh)100 g edible portion

Paneer (Indian Cottage Cheese)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Figs (Fresh)

74 kcal4% DV

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 74 kcal in Figs (Fresh) (+222 kcal, +300%).

ProteinPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

0.75 g2% DV

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.75 g in Figs (Fresh) (+17.6 g, +2340%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

19.2 g7% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Figs (Fresh) provides 19.2 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+15.0 g, +357%).

Dietary FiberFigs (Fresh) higher

Figs (Fresh)

2.9 g10% DV

Paneer (Indian Cottage Cheese)

0 g

Figs (Fresh) has higher dietary fiber (2.9 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

0.30 g

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.30 g in Figs (Fresh) (+22.5 g, +7500%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

16.3 g33% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Figs (Fresh) provides 16.3 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+13.7 g, +525%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Figs (Fresh)

2.0 mg2% DV

Paneer (Indian Cottage Cheese)

0 mg

Figs (Fresh) has higher vitamin c (2.0 mg vs 0 mg).

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

Figs (Fresh)

7.0 µg1% DV

Paneer (Indian Cottage Cheese)

180 µg20% DV

Paneer (Indian Cottage Cheese) provides 180 µg vs 7.0 µg in Figs (Fresh) (+173 µg, +2471%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

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

Figs (Fresh)

0.11 mg1% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.11 mg in Figs (Fresh) (+0.29 mg, +264%).

Vitamin KFigs (Fresh) higher

Figs (Fresh)

4.7 µg4% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Figs (Fresh) provides 4.7 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+3.2 µg, +213%).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Figs (Fresh)

6.0 µg2% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

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

Thiamin (Vitamin B1)Similar

Figs (Fresh)

0.06 mg5% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Both Figs (Fresh) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

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

Figs (Fresh)

0.05 mg4% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.05 mg in Figs (Fresh) (+0.23 mg, +460%).

Niacin (Vitamin B3)Figs (Fresh) higher

Figs (Fresh)

0.40 mg3% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Figs (Fresh) provides 0.40 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.25 mg, +167%).

Pantothenic Acid (B5)Similar

Figs (Fresh)

0.30 mg6% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Both Figs (Fresh) and Paneer (Indian Cottage Cheese) provide similar amounts of pantothenic acid (b5) (0.30 mg).

Vitamin B6Similar

Figs (Fresh)

0.11 mg7% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Both Figs (Fresh) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.11 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Figs (Fresh)

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

Figs (Fresh)

1.0 mg

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

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

PotassiumFigs (Fresh) higher

Figs (Fresh)

232 mg5% DV

Paneer (Indian Cottage Cheese)

110 mg2% DV

Figs (Fresh) provides 232 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+122 mg, +111%).

CalciumPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

35.0 mg3% DV

Paneer (Indian Cottage Cheese)

480 mg37% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 35.0 mg in Figs (Fresh) (+445 mg, +1271%).

IronSimilar

Figs (Fresh)

0.37 mg2% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Both Figs (Fresh) and Paneer (Indian Cottage Cheese) provide similar amounts of iron (0.37 mg).

MagnesiumPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

17.0 mg4% DV

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Paneer (Indian Cottage Cheese) provides 18.0 mg vs 17.0 mg in Figs (Fresh) (+1.0 mg, +6%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

14.0 mg1% DV

Paneer (Indian Cottage Cheese)

280 mg22% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 14.0 mg in Figs (Fresh) (+266 mg, +1900%).

ZincPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

0.15 mg1% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.15 mg in Figs (Fresh) (+2.0 mg, +1300%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

0.06 g

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.06 g in Figs (Fresh) (+14.1 g, +23567%).

Nutrient

Figs (Fresh)50 g (1 medium fig (50 g))

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

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Figs (Fresh)

37 kcal2% DV

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Paneer (Indian Cottage Cheese) provides 148 kcal vs 37 kcal in Figs (Fresh) (+111 kcal, +300%).

ProteinPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

0.38 g1% DV

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 0.38 g in Figs (Fresh) (+8.8 g, +2340%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

9.6 g3% DV

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Figs (Fresh) provides 9.6 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+7.5 g, +357%).

Dietary FiberFigs (Fresh) higher

Figs (Fresh)

1.5 g5% DV

Paneer (Indian Cottage Cheese)

0 g

Figs (Fresh) has higher dietary fiber (1.5 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

0.15 g

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Paneer (Indian Cottage Cheese) provides 11.4 g vs 0.15 g in Figs (Fresh) (+11.3 g, +7500%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

8.1 g16% DV

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Figs (Fresh) provides 8.1 g vs 1.3 g in Paneer (Indian Cottage Cheese) (+6.8 g, +525%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Figs (Fresh)

1.0 mg1% DV

Paneer (Indian Cottage Cheese)

0 mg

Figs (Fresh) has higher vitamin c (1.0 mg vs 0 mg).

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

Figs (Fresh)

3.5 µg

Paneer (Indian Cottage Cheese)

90 µg10% DV

Paneer (Indian Cottage Cheese) provides 90 µg vs 3.5 µg in Figs (Fresh) (+87 µg, +2471%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

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

Figs (Fresh)

0.06 mg

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Paneer (Indian Cottage Cheese) provides slightly more vitamin e (0.20 mg vs 0.06 mg).

Vitamin KFigs (Fresh) higher

Figs (Fresh)

2.4 µg2% DV

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Figs (Fresh) provides 2.4 µg vs 0.8 µg in Paneer (Indian Cottage Cheese) (+1.6 µg, +213%).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Figs (Fresh)

3.0 µg1% DV

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Paneer (Indian Cottage Cheese) provides 9.0 µg vs 3.0 µg in Figs (Fresh) (+6.0 µg, +200%).

Thiamin (Vitamin B1)Similar

Figs (Fresh)

0.03 mg3% DV

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Both Figs (Fresh) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

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

Figs (Fresh)

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)Figs (Fresh) higher

Figs (Fresh)

0.20 mg1% DV

Paneer (Indian Cottage Cheese)

0.08 mg

Figs (Fresh) provides slightly more niacin (vitamin b3) (0.20 mg vs 0.08 mg).

Pantothenic Acid (B5)Similar

Figs (Fresh)

0.15 mg3% DV

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Both Figs (Fresh) and Paneer (Indian Cottage Cheese) provide similar amounts of pantothenic acid (b5) (0.15 mg).

Vitamin B6Similar

Figs (Fresh)

0.06 mg3% DV

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Both Figs (Fresh) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Figs (Fresh)

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

Figs (Fresh)

0.50 mg

Paneer (Indian Cottage Cheese)

11.0 mg

Paneer (Indian Cottage Cheese) provides 11.0 mg vs 0.50 mg in Figs (Fresh) (+10.5 mg, +2100%).

PotassiumFigs (Fresh) higher

Figs (Fresh)

116 mg2% DV

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Figs (Fresh) provides 116 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+61.0 mg, +111%).

CalciumPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

17.5 mg1% DV

Paneer (Indian Cottage Cheese)

240 mg18% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 17.5 mg in Figs (Fresh) (+223 mg, +1271%).

IronSimilar

Figs (Fresh)

0.19 mg1% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Both Figs (Fresh) and Paneer (Indian Cottage Cheese) provide similar amounts of iron (0.19 mg).

MagnesiumPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

8.5 mg2% DV

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Paneer (Indian Cottage Cheese) provides 9.0 mg vs 8.5 mg in Figs (Fresh) (+0.50 mg, +6%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

7.0 mg1% DV

Paneer (Indian Cottage Cheese)

140 mg11% DV

Paneer (Indian Cottage Cheese) provides 140 mg vs 7.0 mg in Figs (Fresh) (+133 mg, +1900%).

ZincPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

0.08 mg1% DV

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.08 mg in Figs (Fresh) (+0.98 mg, +1300%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

0.03 g

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.03 g in Figs (Fresh) (+7.1 g, +23567%).

Nutrient

Figs (Fresh)Amount per 100 kcal (135 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Figs (Fresh)

100 kcal5% DV

Paneer (Indian Cottage Cheese)

101 kcal5% DV

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

ProteinPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

1.0 g2% DV

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 1.0 g in Figs (Fresh) (+5.2 g, +515%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

25.9 g9% DV

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Figs (Fresh) provides 25.9 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+24.5 g, +1713%).

Dietary FiberFigs (Fresh) higher

Figs (Fresh)

3.9 g14% DV

Paneer (Indian Cottage Cheese)

0 g

Figs (Fresh) has higher dietary fiber (3.9 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

0.41 g1% DV

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 0.41 g in Figs (Fresh) (+7.3 g, +1814%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

22.0 g44% DV

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Figs (Fresh) provides 22.0 g vs 0.88 g in Paneer (Indian Cottage Cheese) (+21.1 g, +2383%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Figs (Fresh)

2.7 mg3% DV

Paneer (Indian Cottage Cheese)

0 mg

Figs (Fresh) has higher vitamin c (2.7 mg vs 0 mg).

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

Figs (Fresh)

9.5 µg1% DV

Paneer (Indian Cottage Cheese)

61 µg7% DV

Paneer (Indian Cottage Cheese) provides 61 µg vs 9.5 µg in Figs (Fresh) (+52 µg, +548%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

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

Figs (Fresh)

0.15 mg1% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

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

Vitamin KFigs (Fresh) higher

Figs (Fresh)

6.3 µg5% DV

Paneer (Indian Cottage Cheese)

0.5 µg

Figs (Fresh) provides 6.3 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+5.8 µg, +1144%).

Folate (DFE)Figs (Fresh) higher

Figs (Fresh)

8.1 µg2% DV

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Figs (Fresh) provides 8.1 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+2.0 µg, +32%).

Thiamin (Vitamin B1)Figs (Fresh) higher

Figs (Fresh)

0.08 mg7% DV

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Figs (Fresh) provides slightly more thiamin (vitamin b1) (0.08 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Similar

Figs (Fresh)

0.07 mg5% DV

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

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

Niacin (Vitamin B3)Figs (Fresh) higher

Figs (Fresh)

0.54 mg3% DV

Paneer (Indian Cottage Cheese)

0.05 mg

Figs (Fresh) provides 0.54 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+0.49 mg, +959%).

Pantothenic Acid (B5)Figs (Fresh) higher

Figs (Fresh)

0.41 mg8% DV

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Figs (Fresh) provides 0.41 mg vs 0.12 mg in Paneer (Indian Cottage Cheese) (+0.29 mg, +240%).

Vitamin B6Figs (Fresh) higher

Figs (Fresh)

0.15 mg9% DV

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Figs (Fresh) provides slightly more vitamin b6 (0.15 mg vs 0.03 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Figs (Fresh)

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

Figs (Fresh)

1.4 mg

Paneer (Indian Cottage Cheese)

7.5 mg

Paneer (Indian Cottage Cheese) provides 7.5 mg vs 1.4 mg in Figs (Fresh) (+6.1 mg, +454%).

PotassiumFigs (Fresh) higher

Figs (Fresh)

313 mg7% DV

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Figs (Fresh) provides 313 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+276 mg, +737%).

CalciumPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

47.3 mg4% DV

Paneer (Indian Cottage Cheese)

163 mg13% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 47.3 mg in Figs (Fresh) (+116 mg, +245%).

IronFigs (Fresh) higher

Figs (Fresh)

0.50 mg3% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Figs (Fresh) provides 0.50 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.36 mg, +267%).

MagnesiumFigs (Fresh) higher

Figs (Fresh)

23.0 mg5% DV

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Figs (Fresh) provides 23.0 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+16.8 mg, +275%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

18.9 mg2% DV

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Paneer (Indian Cottage Cheese) provides 95.2 mg vs 18.9 mg in Figs (Fresh) (+76.3 mg, +404%).

ZincPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

0.20 mg2% DV

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Paneer (Indian Cottage Cheese) provides 0.71 mg vs 0.20 mg in Figs (Fresh) (+0.51 mg, +253%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

0.08 g

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.08 g in Figs (Fresh) (+4.7 g, +5860%).

Nutrient

Figs (Fresh)Normalized to 300 kcal (405 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Figs (Fresh)

300 kcal15% DV

Paneer (Indian Cottage Cheese)

299 kcal15% DV

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

ProteinPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

3.0 g6% DV

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 3.0 g in Figs (Fresh) (+15.4 g, +508%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

77.7 g28% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Figs (Fresh) provides 77.7 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+73.4 g, +1731%).

Dietary FiberFigs (Fresh) higher

Figs (Fresh)

11.7 g42% DV

Paneer (Indian Cottage Cheese)

0 g

Figs (Fresh) has higher dietary fiber (11.7 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

1.2 g2% DV

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 1.2 g in Figs (Fresh) (+21.8 g, +1795%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

65.9 g132% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Figs (Fresh) provides 65.9 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+63.2 g, +2408%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Figs (Fresh)

8.1 mg9% DV

Paneer (Indian Cottage Cheese)

0 mg

Figs (Fresh) has higher vitamin c (8.1 mg vs 0 mg).

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

Figs (Fresh)

28 µg3% DV

Paneer (Indian Cottage Cheese)

182 µg20% DV

Paneer (Indian Cottage Cheese) provides 182 µg vs 28 µg in Figs (Fresh) (+153 µg, +541%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

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

Figs (Fresh)

0.45 mg3% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Both Figs (Fresh) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin e (0.45 mg).

Vitamin KFigs (Fresh) higher

Figs (Fresh)

19 µg16% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Figs (Fresh) provides 19 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+18 µg, +1156%).

Folate (DFE)Figs (Fresh) higher

Figs (Fresh)

24 µg6% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Figs (Fresh) provides 24 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+6.1 µg, +34%).

Thiamin (Vitamin B1)Figs (Fresh) higher

Figs (Fresh)

0.24 mg20% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Figs (Fresh) provides 0.24 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.20 mg, +501%).

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

Figs (Fresh)

0.20 mg16% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.20 mg in Figs (Fresh) (+0.08 mg, +40%).

Niacin (Vitamin B3)Figs (Fresh) higher

Figs (Fresh)

1.6 mg10% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Figs (Fresh) provides 1.6 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+1.5 mg, +969%).

Pantothenic Acid (B5)Figs (Fresh) higher

Figs (Fresh)

1.2 mg24% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Figs (Fresh) provides 1.2 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.86 mg, +244%).

Vitamin B6Figs (Fresh) higher

Figs (Fresh)

0.46 mg27% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Figs (Fresh) provides 0.46 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.38 mg, +466%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Figs (Fresh)

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

Figs (Fresh)

4.1 mg

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.2 mg vs 4.1 mg in Figs (Fresh) (+18.2 mg, +449%).

PotassiumFigs (Fresh) higher

Figs (Fresh)

940 mg20% DV

Paneer (Indian Cottage Cheese)

111 mg2% DV

Figs (Fresh) provides 940 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+828 mg, +746%).

CalciumPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

142 mg11% DV

Paneer (Indian Cottage Cheese)

485 mg37% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 142 mg in Figs (Fresh) (+343 mg, +242%).

IronFigs (Fresh) higher

Figs (Fresh)

1.5 mg8% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Figs (Fresh) provides 1.5 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.1 mg, +271%).

MagnesiumFigs (Fresh) higher

Figs (Fresh)

68.9 mg16% DV

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Figs (Fresh) provides 68.9 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+50.7 mg, +279%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

56.7 mg5% DV

Paneer (Indian Cottage Cheese)

283 mg23% DV

Paneer (Indian Cottage Cheese) provides 283 mg vs 56.7 mg in Figs (Fresh) (+226 mg, +399%).

ZincPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

0.61 mg6% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.61 mg in Figs (Fresh) (+1.5 mg, +249%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Figs (Fresh)

0.24 g1% DV

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 0.24 g in Figs (Fresh) (+14.1 g, +5802%).

Figs (Fresh) vs Paneer (Indian Cottage Cheese)

Figs (Fresh)

Paneer (Indian Cottage Cheese)

Nutritional Takeaways

Comparison Summary