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Side-by-Side Comparison

Grapefruit (Pink / Red) vs Paneer (Indian Cottage Cheese)

Factual nutritional comparison based on verified food composition records.

Compare other foods
Fresh pink ruby red grapefruit halved showing glistening ruby segments
fruits

Grapefruit (Pink / Red)

42Calories
0.8Protein
1.6Fiber
31.2Vit C
View Details
VS
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
-86%
Grapefruit (Pink / Red)

Grapefruit (Pink / Red) has fewer calories (energy) (42 kcal vs 296 kcal, 254 kcal less).

Higher Protein
+2277%
Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.77 g in Grapefruit (Pink / Red) (+17.5 g, +2277%).

Higher Dietary Fiber
Grapefruit (Pink / Red)

Grapefruit (Pink / Red) provides 1.6 g vs 0 g in Paneer (Indian Cottage Cheese) (+1.6 g).

Higher Vitamin C
Grapefruit (Pink / Red)

Grapefruit (Pink / Red) provides 31.2 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+31.2 mg).

Comparing per 100 g standard edible portion.

Nutrient
Grapefruit (Pink / Red)100 g edible portion
Paneer (Indian Cottage Cheese)100 g edible portion
Macronutrients6 nutrients
Calories (Energy)Paneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
42 kcal2% DV
Paneer (Indian Cottage Cheese)
296 kcal15% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 42 kcal in Grapefruit (Pink / Red) (+254 kcal, +605%).

ProteinPaneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
0.77 g2% DV
Paneer (Indian Cottage Cheese)
18.3 g37% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.77 g in Grapefruit (Pink / Red) (+17.5 g, +2277%).

CarbohydratesGrapefruit (Pink / Red) higher
Grapefruit (Pink / Red)
10.7 g4% DV
Paneer (Indian Cottage Cheese)
4.2 g2% DV

Grapefruit (Pink / Red) provides 10.7 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+6.5 g, +154%).

Dietary FiberGrapefruit (Pink / Red) higher
Grapefruit (Pink / Red)
1.6 g6% DV
Paneer (Indian Cottage Cheese)
0 g

Grapefruit (Pink / Red) has higher dietary fiber (1.6 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
0.14 g
Paneer (Indian Cottage Cheese)
22.8 g29% DV

Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.14 g in Grapefruit (Pink / Red) (+22.7 g, +16186%).

Total SugarsGrapefruit (Pink / Red) higher
Grapefruit (Pink / Red)
6.9 g14% DV
Paneer (Indian Cottage Cheese)
2.6 g5% DV

Grapefruit (Pink / Red) provides 6.9 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+4.3 g, +165%).

Vitamins12 nutrients
Vitamin CGrapefruit (Pink / Red) higher
Grapefruit (Pink / Red)
31.2 mg35% DV
Paneer (Indian Cottage Cheese)
0 mg

Grapefruit (Pink / Red) has higher vitamin c (31.2 mg vs 0 mg).

Vitamin A (RAE)Paneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
58 µg6% DV
Paneer (Indian Cottage Cheese)
180 µg20% DV

Paneer (Indian Cottage Cheese) provides 180 µg vs 58 µg in Grapefruit (Pink / Red) (+122 µg, +210%).

Vitamin DPaneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
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
Grapefruit (Pink / Red)
0.13 mg1% DV
Paneer (Indian Cottage Cheese)
0.40 mg3% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.13 mg in Grapefruit (Pink / Red) (+0.27 mg, +208%).

Vitamin KPaneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
0 µg
Paneer (Indian Cottage Cheese)
1.5 µg1% DV

Paneer (Indian Cottage Cheese) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Paneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
13 µg3% DV
Paneer (Indian Cottage Cheese)
18 µg5% DV

Paneer (Indian Cottage Cheese) provides 18 µg vs 13 µg in Grapefruit (Pink / Red) (+5.0 µg, +38%).

Thiamin (Vitamin B1)Similar
Grapefruit (Pink / Red)
0.04 mg4% DV
Paneer (Indian Cottage Cheese)
0.04 mg3% DV

Both Grapefruit (Pink / Red) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Paneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
0.03 mg2% DV
Paneer (Indian Cottage Cheese)
0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.03 mg in Grapefruit (Pink / Red) (+0.25 mg, +803%).

Niacin (Vitamin B3)Grapefruit (Pink / Red) higher
Grapefruit (Pink / Red)
0.20 mg1% DV
Paneer (Indian Cottage Cheese)
0.15 mg1% DV

Grapefruit (Pink / Red) provides 0.20 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.05 mg, +36%).

Pantothenic Acid (B5)Paneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
0.28 mg6% DV
Paneer (Indian Cottage Cheese)
0.35 mg7% DV

Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.28 mg in Grapefruit (Pink / Red) (+0.07 mg, +24%).

Vitamin B6Similar
Grapefruit (Pink / Red)
0.05 mg3% DV
Paneer (Indian Cottage Cheese)
0.08 mg5% DV

Both Grapefruit (Pink / Red) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
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
Grapefruit (Pink / Red)
0 mg
Paneer (Indian Cottage Cheese)
22.0 mg1% DV

Paneer (Indian Cottage Cheese) has higher sodium (22.0 mg vs 0 mg).

PotassiumGrapefruit (Pink / Red) higher
Grapefruit (Pink / Red)
135 mg3% DV
Paneer (Indian Cottage Cheese)
110 mg2% DV

Grapefruit (Pink / Red) provides 135 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+25.0 mg, +23%).

CalciumPaneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
22.0 mg2% DV
Paneer (Indian Cottage Cheese)
480 mg37% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 22.0 mg in Grapefruit (Pink / Red) (+458 mg, +2082%).

IronPaneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
0.08 mg
Paneer (Indian Cottage Cheese)
0.40 mg2% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.08 mg in Grapefruit (Pink / Red) (+0.32 mg, +400%).

MagnesiumPaneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
9.0 mg2% DV
Paneer (Indian Cottage Cheese)
18.0 mg4% DV

Paneer (Indian Cottage Cheese) provides 18.0 mg vs 9.0 mg in Grapefruit (Pink / Red) (+9.0 mg, +100%).

PhosphorusPaneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
18.0 mg1% DV
Paneer (Indian Cottage Cheese)
280 mg22% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 18.0 mg in Grapefruit (Pink / Red) (+262 mg, +1456%).

ZincPaneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
0.07 mg1% DV
Paneer (Indian Cottage Cheese)
2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.07 mg in Grapefruit (Pink / Red) (+2.0 mg, +2900%).

Lipids1 nutrients
Saturated FatPaneer (Indian Cottage Cheese) higher
Grapefruit (Pink / Red)
0.01 g
Paneer (Indian Cottage Cheese)
14.2 g71% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.01 g in Grapefruit (Pink / Red) (+14.2 g, +101329%).

Comparison Summary

Based on 26 nutrients analyzed, Grapefruit (Pink / Red) leads in 6 categories while Paneer (Indian Cottage Cheese) leads in 18.Both foods show similar concentrations in 2 nutrients. Overall, Paneer (Indian Cottage Cheese) has the nutritional edge in this comparison.

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