Side-by-Side Comparison

Greek Yogurt (Plain Nonfat) vs Paneer (Indian Cottage Cheese)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Thick creamy plain Greek yogurt presented in a minimalist ceramic bowl

dairy

Greek Yogurt (Plain Nonfat)

59Calories

10.2Protein

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

-80%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) has fewer calories (energy) (59 kcal vs 296 kcal, 237 kcal less).

Higher Protein

+80%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 10.2 g in Greek Yogurt (Plain Nonfat) (+8.1 g, +80%).

Higher Potassium

+28%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) provides 141 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+31.0 mg, +28%).

Lower Sugar

-20%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) has fewer total sugars (2.6 g vs 3.2 g, 0.64 g less).

Comparing per 100 g standard edible portion.

Nutrient

Greek Yogurt (Plain Nonfat)100 g edible portion

Paneer (Indian Cottage Cheese)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

59 kcal3% DV

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 59 kcal in Greek Yogurt (Plain Nonfat) (+237 kcal, +402%).

ProteinPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

10.2 g20% DV

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 10.2 g in Greek Yogurt (Plain Nonfat) (+8.1 g, +80%).

CarbohydratesPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

3.6 g1% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Paneer (Indian Cottage Cheese) provides 4.2 g vs 3.6 g in Greek Yogurt (Plain Nonfat) (+0.60 g, +17%).

Dietary FiberSimilar

Greek Yogurt (Plain Nonfat)

0 g

Paneer (Indian Cottage Cheese)

0 g

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of dietary fiber (0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.39 g1% DV

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.39 g in Greek Yogurt (Plain Nonfat) (+22.4 g, +5746%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

3.2 g6% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Greek Yogurt (Plain Nonfat) provides 3.2 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+0.64 g, +25%).

Vitamins12 nutrients

Vitamin CSimilar

Greek Yogurt (Plain Nonfat)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

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

Greek Yogurt (Plain Nonfat)

2.0 µg

Paneer (Indian Cottage Cheese)

180 µg20% DV

Paneer (Indian Cottage Cheese) provides 180 µg vs 2.0 µg in Greek Yogurt (Plain Nonfat) (+178 µg, +8900%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

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

Greek Yogurt (Plain Nonfat)

0.03 mg

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.03 mg in Greek Yogurt (Plain Nonfat) (+0.37 mg, +1233%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.2 µg

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Paneer (Indian Cottage Cheese) provides 1.5 µg vs 0.2 µg in Greek Yogurt (Plain Nonfat) (+1.3 µg, +650%).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

7.0 µg2% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Paneer (Indian Cottage Cheese) provides 18 µg vs 7.0 µg in Greek Yogurt (Plain Nonfat) (+11 µg, +157%).

Thiamin (Vitamin B1)Similar

Greek Yogurt (Plain Nonfat)

0.02 mg2% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Similar

Greek Yogurt (Plain Nonfat)

0.28 mg21% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of riboflavin (vitamin b2) (0.28 mg).

Niacin (Vitamin B3)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.21 mg1% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Greek Yogurt (Plain Nonfat) provides 0.21 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.06 mg, +39%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.45 mg9% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Greek Yogurt (Plain Nonfat) provides 0.45 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.10 mg, +28%).

Vitamin B6Similar

Greek Yogurt (Plain Nonfat)

0.06 mg4% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.8 µg31% DV

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Paneer (Indian Cottage Cheese) provides 0.9 µg vs 0.8 µg in Greek Yogurt (Plain Nonfat) (+0.2 µg, +20%).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

36.0 mg2% DV

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

Greek Yogurt (Plain Nonfat) provides 36.0 mg vs 22.0 mg in Paneer (Indian Cottage Cheese) (+14.0 mg, +64%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

141 mg3% DV

Paneer (Indian Cottage Cheese)

110 mg2% DV

Greek Yogurt (Plain Nonfat) provides 141 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+31.0 mg, +28%).

CalciumPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

110 mg8% DV

Paneer (Indian Cottage Cheese)

480 mg37% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 110 mg in Greek Yogurt (Plain Nonfat) (+370 mg, +336%).

IronPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.05 mg

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+0.35 mg, +700%).

MagnesiumPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

11.0 mg3% DV

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Paneer (Indian Cottage Cheese) provides 18.0 mg vs 11.0 mg in Greek Yogurt (Plain Nonfat) (+7.0 mg, +64%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

135 mg11% DV

Paneer (Indian Cottage Cheese)

280 mg22% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 135 mg in Greek Yogurt (Plain Nonfat) (+145 mg, +107%).

ZincPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.52 mg5% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.52 mg in Greek Yogurt (Plain Nonfat) (+1.6 mg, +304%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.12 g1% DV

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.12 g in Greek Yogurt (Plain Nonfat) (+14.1 g, +11733%).

Nutrient

Greek Yogurt (Plain Nonfat)200 g (1 cup container (200 g))

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

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

118 kcal6% DV

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Paneer (Indian Cottage Cheese) provides 148 kcal vs 118 kcal in Greek Yogurt (Plain Nonfat) (+30 kcal, +25%).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

20.4 g41% DV

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Greek Yogurt (Plain Nonfat) provides 20.4 g vs 9.2 g in Paneer (Indian Cottage Cheese) (+11.2 g, +123%).

CarbohydratesGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

7.2 g3% DV

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Greek Yogurt (Plain Nonfat) provides 7.2 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+5.1 g, +243%).

Dietary FiberSimilar

Greek Yogurt (Plain Nonfat)

0 g

Paneer (Indian Cottage Cheese)

0 g

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of dietary fiber (0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.78 g1% DV

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Paneer (Indian Cottage Cheese) provides 11.4 g vs 0.78 g in Greek Yogurt (Plain Nonfat) (+10.6 g, +1362%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

6.5 g13% DV

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Greek Yogurt (Plain Nonfat) provides 6.5 g vs 1.3 g in Paneer (Indian Cottage Cheese) (+5.2 g, +398%).

Vitamins12 nutrients

Vitamin CSimilar

Greek Yogurt (Plain Nonfat)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

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

Greek Yogurt (Plain Nonfat)

4.0 µg

Paneer (Indian Cottage Cheese)

90 µg10% DV

Paneer (Indian Cottage Cheese) provides 90 µg vs 4.0 µg in Greek Yogurt (Plain Nonfat) (+86 µg, +2150%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

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

Greek Yogurt (Plain Nonfat)

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 KPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.4 µg

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Paneer (Indian Cottage Cheese) provides 0.8 µg vs 0.4 µg in Greek Yogurt (Plain Nonfat) (+0.4 µg, +87%).

Folate (DFE)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

14 µg4% DV

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Greek Yogurt (Plain Nonfat) provides 14 µg vs 9.0 µg in Paneer (Indian Cottage Cheese) (+5.0 µg, +56%).

Thiamin (Vitamin B1)Similar

Greek Yogurt (Plain Nonfat)

0.05 mg4% DV

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.56 mg43% DV

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Greek Yogurt (Plain Nonfat) provides 0.56 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.42 mg, +297%).

Niacin (Vitamin B3)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.42 mg3% DV

Paneer (Indian Cottage Cheese)

0.08 mg

Greek Yogurt (Plain Nonfat) provides 0.42 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.34 mg, +455%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.90 mg18% DV

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Greek Yogurt (Plain Nonfat) provides 0.90 mg vs 0.18 mg in Paneer (Indian Cottage Cheese) (+0.72 mg, +412%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.13 mg7% DV

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin b6 (0.13 mg vs 0.04 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.5 µg63% DV

Paneer (Indian Cottage Cheese)

0.5 µg19% DV

Greek Yogurt (Plain Nonfat) provides 1.5 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+1.1 µg, +233%).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

72.0 mg3% DV

Paneer (Indian Cottage Cheese)

11.0 mg

Greek Yogurt (Plain Nonfat) provides 72.0 mg vs 11.0 mg in Paneer (Indian Cottage Cheese) (+61.0 mg, +555%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

282 mg6% DV

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Greek Yogurt (Plain Nonfat) provides 282 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+227 mg, +413%).

CalciumPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

220 mg17% DV

Paneer (Indian Cottage Cheese)

240 mg18% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 220 mg in Greek Yogurt (Plain Nonfat) (+20.0 mg, +9%).

IronPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.10 mg1% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Paneer (Indian Cottage Cheese) provides slightly more iron (0.20 mg vs 0.10 mg).

MagnesiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

22.0 mg5% DV

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Greek Yogurt (Plain Nonfat) provides 22.0 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+13.0 mg, +144%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

270 mg22% DV

Paneer (Indian Cottage Cheese)

140 mg11% DV

Greek Yogurt (Plain Nonfat) provides 270 mg vs 140 mg in Paneer (Indian Cottage Cheese) (+130 mg, +93%).

ZincSimilar

Greek Yogurt (Plain Nonfat)

1.0 mg9% DV

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of zinc (1.0 mg).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.24 g1% DV

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.24 g in Greek Yogurt (Plain Nonfat) (+6.9 g, +2858%).

Nutrient

Greek Yogurt (Plain Nonfat)Amount per 100 kcal (169 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Greek Yogurt (Plain Nonfat)

100 kcal5% DV

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (100 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

17.2 g34% DV

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Greek Yogurt (Plain Nonfat) provides 17.2 g vs 6.2 g in Paneer (Indian Cottage Cheese) (+11.0 g, +177%).

CarbohydratesGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

6.1 g2% DV

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Greek Yogurt (Plain Nonfat) provides 6.1 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+4.7 g, +326%).

Dietary FiberSimilar

Greek Yogurt (Plain Nonfat)

0 g

Paneer (Indian Cottage Cheese)

0 g

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of dietary fiber (0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.66 g1% DV

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 0.66 g in Greek Yogurt (Plain Nonfat) (+7.1 g, +1076%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

5.5 g11% DV

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Greek Yogurt (Plain Nonfat) provides 5.5 g vs 0.88 g in Paneer (Indian Cottage Cheese) (+4.6 g, +519%).

Vitamins12 nutrients

Vitamin CSimilar

Greek Yogurt (Plain Nonfat)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

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

Greek Yogurt (Plain Nonfat)

3.4 µg

Paneer (Indian Cottage Cheese)

61 µg7% DV

Paneer (Indian Cottage Cheese) provides 61 µg vs 3.4 µg in Greek Yogurt (Plain Nonfat) (+58 µg, +1711%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

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 EPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.05 mg

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Paneer (Indian Cottage Cheese) provides slightly more vitamin e (0.14 mg vs 0.05 mg).

Vitamin KPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.3 µg

Paneer (Indian Cottage Cheese)

0.5 µg

Paneer (Indian Cottage Cheese) provides 0.5 µg vs 0.3 µg in Greek Yogurt (Plain Nonfat) (+0.2 µg, +51%).

Folate (DFE)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

12 µg3% DV

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Greek Yogurt (Plain Nonfat) provides 12 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+5.7 µg, +93%).

Thiamin (Vitamin B1)Similar

Greek Yogurt (Plain Nonfat)

0.04 mg3% DV

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.47 mg36% DV

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Greek Yogurt (Plain Nonfat) provides 0.47 mg vs 0.10 mg in Paneer (Indian Cottage Cheese) (+0.37 mg, +394%).

Niacin (Vitamin B3)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.35 mg2% DV

Paneer (Indian Cottage Cheese)

0.05 mg

Greek Yogurt (Plain Nonfat) provides 0.35 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+0.30 mg, +589%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.76 mg15% DV

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Greek Yogurt (Plain Nonfat) provides 0.76 mg vs 0.12 mg in Paneer (Indian Cottage Cheese) (+0.64 mg, +536%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.11 mg6% DV

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin b6 (0.11 mg vs 0.03 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.3 µg53% DV

Paneer (Indian Cottage Cheese)

0.3 µg13% DV

Greek Yogurt (Plain Nonfat) provides 1.3 µg vs 0.3 µg in Paneer (Indian Cottage Cheese) (+1.0 µg, +314%).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

60.8 mg3% DV

Paneer (Indian Cottage Cheese)

7.5 mg

Greek Yogurt (Plain Nonfat) provides 60.8 mg vs 7.5 mg in Paneer (Indian Cottage Cheese) (+53.4 mg, +713%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

238 mg5% DV

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Greek Yogurt (Plain Nonfat) provides 238 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+201 mg, +537%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

186 mg14% DV

Paneer (Indian Cottage Cheese)

163 mg13% DV

Greek Yogurt (Plain Nonfat) provides 186 mg vs 163 mg in Paneer (Indian Cottage Cheese) (+22.7 mg, +14%).

IronPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.08 mg

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Paneer (Indian Cottage Cheese) provides slightly more iron (0.14 mg vs 0.08 mg).

MagnesiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

18.6 mg4% DV

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Greek Yogurt (Plain Nonfat) provides 18.6 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+12.5 mg, +204%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

228 mg18% DV

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Greek Yogurt (Plain Nonfat) provides 228 mg vs 95.2 mg in Paneer (Indian Cottage Cheese) (+133 mg, +140%).

ZincGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.88 mg8% DV

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Greek Yogurt (Plain Nonfat) provides 0.88 mg vs 0.71 mg in Paneer (Indian Cottage Cheese) (+0.16 mg, +23%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.20 g1% DV

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.20 g in Greek Yogurt (Plain Nonfat) (+4.6 g, +2281%).

Nutrient

Greek Yogurt (Plain Nonfat)Normalized to 300 kcal (508 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Greek Yogurt (Plain Nonfat)

300 kcal15% DV

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (300 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

51.8 g104% DV

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Greek Yogurt (Plain Nonfat) provides 51.8 g vs 18.5 g in Paneer (Indian Cottage Cheese) (+33.3 g, +180%).

CarbohydratesGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

18.3 g7% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Greek Yogurt (Plain Nonfat) provides 18.3 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+14.0 g, +331%).

Dietary FiberSimilar

Greek Yogurt (Plain Nonfat)

0 g

Paneer (Indian Cottage Cheese)

0 g

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of dietary fiber (0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

2.0 g3% DV

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 2.0 g in Greek Yogurt (Plain Nonfat) (+21.0 g, +1062%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

16.5 g33% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Greek Yogurt (Plain Nonfat) provides 16.5 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+13.8 g, +527%).

Vitamins12 nutrients

Vitamin CSimilar

Greek Yogurt (Plain Nonfat)

0 mg

Paneer (Indian Cottage Cheese)

0 mg

Both Greek Yogurt (Plain Nonfat) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin c (0 mg).

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

Greek Yogurt (Plain Nonfat)

10 µg1% DV

Paneer (Indian Cottage Cheese)

182 µg20% DV

Paneer (Indian Cottage Cheese) provides 182 µg vs 10 µg in Greek Yogurt (Plain Nonfat) (+172 µg, +1689%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

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

Greek Yogurt (Plain Nonfat)

0.15 mg1% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.15 mg in Greek Yogurt (Plain Nonfat) (+0.25 mg, +165%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

1.0 µg1% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Paneer (Indian Cottage Cheese) provides 1.5 µg vs 1.0 µg in Greek Yogurt (Plain Nonfat) (+0.5 µg, +49%).

Folate (DFE)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

36 µg9% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Greek Yogurt (Plain Nonfat) provides 36 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+17 µg, +96%).

Thiamin (Vitamin B1)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.12 mg10% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Greek Yogurt (Plain Nonfat) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.4 mg109% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Greek Yogurt (Plain Nonfat) provides 1.4 mg vs 0.28 mg in Paneer (Indian Cottage Cheese) (+1.1 mg, +399%).

Niacin (Vitamin B3)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.1 mg7% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Greek Yogurt (Plain Nonfat) provides 1.1 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.91 mg, +597%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

2.3 mg46% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Greek Yogurt (Plain Nonfat) provides 2.3 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+1.9 mg, +544%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.32 mg19% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Greek Yogurt (Plain Nonfat) provides 0.32 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.24 mg, +296%).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

3.8 µg159% DV

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Greek Yogurt (Plain Nonfat) provides 3.8 µg vs 0.9 µg in Paneer (Indian Cottage Cheese) (+2.9 µg, +319%).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

183 mg8% DV

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Greek Yogurt (Plain Nonfat) provides 183 mg vs 22.2 mg in Paneer (Indian Cottage Cheese) (+161 mg, +723%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

716 mg15% DV

Paneer (Indian Cottage Cheese)

111 mg2% DV

Greek Yogurt (Plain Nonfat) provides 716 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+605 mg, +545%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

559 mg43% DV

Paneer (Indian Cottage Cheese)

485 mg37% DV

Greek Yogurt (Plain Nonfat) provides 559 mg vs 485 mg in Paneer (Indian Cottage Cheese) (+74.0 mg, +15%).

IronPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.25 mg1% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.25 mg in Greek Yogurt (Plain Nonfat) (+0.15 mg, +59%).

MagnesiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

55.9 mg13% DV

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Greek Yogurt (Plain Nonfat) provides 55.9 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+37.7 mg, +207%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

686 mg55% DV

Paneer (Indian Cottage Cheese)

283 mg23% DV

Greek Yogurt (Plain Nonfat) provides 686 mg vs 283 mg in Paneer (Indian Cottage Cheese) (+403 mg, +143%).

ZincGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

2.6 mg24% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Greek Yogurt (Plain Nonfat) provides 2.6 mg vs 2.1 mg in Paneer (Indian Cottage Cheese) (+0.52 mg, +25%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Greek Yogurt (Plain Nonfat)

0.61 g3% DV

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 0.61 g in Greek Yogurt (Plain Nonfat) (+13.7 g, +2253%).

Greek Yogurt (Plain Nonfat) vs Paneer (Indian Cottage Cheese)

Greek Yogurt (Plain Nonfat)

Paneer (Indian Cottage Cheese)

Nutritional Takeaways

Comparison Summary