Side-by-Side Comparison

Kiwi (Kiwifruit) vs Paneer (Indian Cottage Cheese)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean sliced green kiwi displaying emerald flesh and tiny black seeds

fruits

Kiwi (Kiwifruit)

61Calories

1.1Protein

3.0Fiber

92.7Vit 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

-79%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) has fewer calories (energy) (61 kcal vs 296 kcal, 235 kcal less).

Higher Protein

+1505%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 1.1 g in Kiwi (Kiwifruit) (+17.2 g, +1505%).

Higher Dietary Fiber

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 3.0 g vs 0 g in Paneer (Indian Cottage Cheese) (+3.0 g).

Higher Vitamin C

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+92.7 mg).

Comparing per 100 g standard edible portion.

Nutrient

Kiwi (Kiwifruit)100 g edible portion

Paneer (Indian Cottage Cheese)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

61 kcal3% DV

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 61 kcal in Kiwi (Kiwifruit) (+235 kcal, +385%).

ProteinPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

1.1 g2% DV

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 1.1 g in Kiwi (Kiwifruit) (+17.2 g, +1505%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g5% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Kiwi (Kiwifruit) provides 14.7 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+10.5 g, +249%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

3.0 g11% DV

Paneer (Indian Cottage Cheese)

0 g

Kiwi (Kiwifruit) has higher dietary fiber (3.0 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

0.52 g1% DV

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.52 g in Kiwi (Kiwifruit) (+22.3 g, +4285%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

9.0 g18% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Kiwi (Kiwifruit) provides 9.0 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+6.4 g, +246%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

92.7 mg103% DV

Paneer (Indian Cottage Cheese)

0 mg

Kiwi (Kiwifruit) has higher vitamin c (92.7 mg vs 0 mg).

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

Kiwi (Kiwifruit)

4.0 µg

Paneer (Indian Cottage Cheese)

180 µg20% DV

Paneer (Indian Cottage Cheese) provides 180 µg vs 4.0 µg in Kiwi (Kiwifruit) (+176 µg, +4400%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

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 EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.5 mg10% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.1 mg, +265%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

40 µg34% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Kiwi (Kiwifruit) provides 40 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+39 µg, +2587%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

25 µg6% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Kiwi (Kiwifruit) provides 25 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+7.0 µg, +39%).

Thiamin (Vitamin B1)Similar

Kiwi (Kiwifruit)

0.03 mg2% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

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

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

Kiwi (Kiwifruit)

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 Kiwi (Kiwifruit) (+0.26 mg, +1020%).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.34 mg2% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Kiwi (Kiwifruit) provides 0.34 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.19 mg, +127%).

Pantothenic Acid (B5)Paneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

0.18 mg4% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.18 mg in Kiwi (Kiwifruit) (+0.17 mg, +91%).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.06 mg4% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

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

Vitamin B12Paneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

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

Kiwi (Kiwifruit)

3.0 mg

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.0 mg vs 3.0 mg in Kiwi (Kiwifruit) (+19.0 mg, +633%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

312 mg7% DV

Paneer (Indian Cottage Cheese)

110 mg2% DV

Kiwi (Kiwifruit) provides 312 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+202 mg, +184%).

CalciumPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Paneer (Indian Cottage Cheese)

480 mg37% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 34.0 mg in Kiwi (Kiwifruit) (+446 mg, +1312%).

IronPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

0.31 mg2% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.31 mg in Kiwi (Kiwifruit) (+0.09 mg, +29%).

MagnesiumPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

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 Kiwi (Kiwifruit) (+1.0 mg, +6%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Paneer (Indian Cottage Cheese)

280 mg22% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 34.0 mg in Kiwi (Kiwifruit) (+246 mg, +724%).

ZincPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

0.14 mg1% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.14 mg in Kiwi (Kiwifruit) (+2.0 mg, +1400%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

0.03 g

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.03 g in Kiwi (Kiwifruit) (+14.2 g, +48866%).

Nutrient

Kiwi (Kiwifruit)69 g (1 medium kiwi (69 g))

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

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

42 kcal2% DV

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Paneer (Indian Cottage Cheese) provides 148 kcal vs 42 kcal in Kiwi (Kiwifruit) (+106 kcal, +252%).

ProteinPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

0.79 g2% DV

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 0.79 g in Kiwi (Kiwifruit) (+8.4 g, +1063%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

10.1 g4% DV

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Kiwi (Kiwifruit) provides 10.1 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+8.0 g, +382%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.1 g7% DV

Paneer (Indian Cottage Cheese)

0 g

Kiwi (Kiwifruit) has higher dietary fiber (2.1 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

0.36 g

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Paneer (Indian Cottage Cheese) provides 11.4 g vs 0.36 g in Kiwi (Kiwifruit) (+11.0 g, +3077%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.2 g12% DV

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Kiwi (Kiwifruit) provides 6.2 g vs 1.3 g in Paneer (Indian Cottage Cheese) (+4.9 g, +377%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

64.0 mg71% DV

Paneer (Indian Cottage Cheese)

0 mg

Kiwi (Kiwifruit) has higher vitamin c (64.0 mg vs 0 mg).

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

Kiwi (Kiwifruit)

2.8 µg

Paneer (Indian Cottage Cheese)

90 µg10% DV

Paneer (Indian Cottage Cheese) provides 90 µg vs 2.8 µg in Kiwi (Kiwifruit) (+87 µg, +3161%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

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 EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.0 mg7% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Kiwi (Kiwifruit) provides 1.0 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.81 mg, +404%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

28 µg23% DV

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Kiwi (Kiwifruit) provides 28 µg vs 0.8 µg in Paneer (Indian Cottage Cheese) (+27 µg, +3608%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

17 µg4% DV

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Kiwi (Kiwifruit) provides 17 µg vs 9.0 µg in Paneer (Indian Cottage Cheese) (+8.3 µg, +92%).

Thiamin (Vitamin B1)Similar

Kiwi (Kiwifruit)

0.02 mg2% DV

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Both Kiwi (Kiwifruit) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

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

Kiwi (Kiwifruit)

0.02 mg1% DV

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Paneer (Indian Cottage Cheese) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.02 mg).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.24 mg1% DV

Paneer (Indian Cottage Cheese)

0.08 mg

Kiwi (Kiwifruit) provides 0.24 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.16 mg, +214%).

Pantothenic Acid (B5)Similar

Kiwi (Kiwifruit)

0.13 mg3% DV

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Both Kiwi (Kiwifruit) and Paneer (Indian Cottage Cheese) provide similar amounts of pantothenic acid (b5) (0.13 mg).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.04 mg3% DV

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Both Kiwi (Kiwifruit) and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

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

Kiwi (Kiwifruit)

2.1 mg

Paneer (Indian Cottage Cheese)

11.0 mg

Paneer (Indian Cottage Cheese) provides 11.0 mg vs 2.1 mg in Kiwi (Kiwifruit) (+8.9 mg, +431%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

215 mg5% DV

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Kiwi (Kiwifruit) provides 215 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+160 mg, +291%).

CalciumPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Paneer (Indian Cottage Cheese)

240 mg18% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 23.5 mg in Kiwi (Kiwifruit) (+217 mg, +923%).

IronSimilar

Kiwi (Kiwifruit)

0.21 mg1% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Both Kiwi (Kiwifruit) and Paneer (Indian Cottage Cheese) provide similar amounts of iron (0.21 mg).

MagnesiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

11.7 mg3% DV

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Kiwi (Kiwifruit) provides 11.7 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+2.7 mg, +30%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Paneer (Indian Cottage Cheese)

140 mg11% DV

Paneer (Indian Cottage Cheese) provides 140 mg vs 23.5 mg in Kiwi (Kiwifruit) (+117 mg, +497%).

ZincPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

0.10 mg1% DV

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.10 mg in Kiwi (Kiwifruit) (+0.95 mg, +987%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

0.02 g

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.02 g in Kiwi (Kiwifruit) (+7.1 g, +35382%).

Nutrient

Kiwi (Kiwifruit)Amount per 100 kcal (164 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

100 kcal5% DV

Paneer (Indian Cottage Cheese)

101 kcal5% DV

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

ProteinPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

1.9 g4% DV

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 1.9 g in Kiwi (Kiwifruit) (+4.4 g, +233%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

24.0 g9% DV

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Kiwi (Kiwifruit) provides 24.0 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+22.6 g, +1584%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.9 g18% DV

Paneer (Indian Cottage Cheese)

0 g

Kiwi (Kiwifruit) has higher dietary fiber (4.9 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

0.85 g1% DV

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 0.85 g in Kiwi (Kiwifruit) (+6.9 g, +809%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g29% DV

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Kiwi (Kiwifruit) provides 14.7 g vs 0.88 g in Paneer (Indian Cottage Cheese) (+13.9 g, +1568%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

152 mg169% DV

Paneer (Indian Cottage Cheese)

0 mg

Kiwi (Kiwifruit) has higher vitamin c (152 mg vs 0 mg).

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

Kiwi (Kiwifruit)

6.6 µg1% DV

Paneer (Indian Cottage Cheese)

61 µg7% DV

Paneer (Indian Cottage Cheese) provides 61 µg vs 6.6 µg in Kiwi (Kiwifruit) (+55 µg, +833%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

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 EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.4 mg16% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Kiwi (Kiwifruit) provides 2.4 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+2.3 mg, +1661%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

66 µg55% DV

Paneer (Indian Cottage Cheese)

0.5 µg

Kiwi (Kiwifruit) provides 66 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+66 µg, +12859%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

41 µg10% DV

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Kiwi (Kiwifruit) provides 41 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+35 µg, +570%).

Thiamin (Vitamin B1)Similar

Kiwi (Kiwifruit)

0.04 mg4% DV

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Both Kiwi (Kiwifruit) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

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

Kiwi (Kiwifruit)

0.04 mg3% DV

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Paneer (Indian Cottage Cheese) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.04 mg).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.56 mg3% DV

Paneer (Indian Cottage Cheese)

0.05 mg

Kiwi (Kiwifruit) provides 0.56 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+0.51 mg, +997%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.30 mg6% DV

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Kiwi (Kiwifruit) provides 0.30 mg vs 0.12 mg in Paneer (Indian Cottage Cheese) (+0.18 mg, +152%).

Vitamin B6Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.10 mg6% DV

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Kiwi (Kiwifruit) provides slightly more vitamin b6 (0.10 mg vs 0.03 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

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

Kiwi (Kiwifruit)

4.9 mg

Paneer (Indian Cottage Cheese)

7.5 mg

Paneer (Indian Cottage Cheese) provides 7.5 mg vs 4.9 mg in Kiwi (Kiwifruit) (+2.6 mg, +52%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

512 mg11% DV

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Kiwi (Kiwifruit) provides 512 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+474 mg, +1268%).

CalciumPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Paneer (Indian Cottage Cheese)

163 mg13% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 55.8 mg in Kiwi (Kiwifruit) (+107 mg, +193%).

IronKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.51 mg3% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Kiwi (Kiwifruit) provides 0.51 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.37 mg, +274%).

MagnesiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

27.9 mg7% DV

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Kiwi (Kiwifruit) provides 27.9 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+21.8 mg, +356%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Paneer (Indian Cottage Cheese) provides 95.2 mg vs 55.8 mg in Kiwi (Kiwifruit) (+39.4 mg, +71%).

ZincPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

0.23 mg2% DV

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Paneer (Indian Cottage Cheese) provides 0.71 mg vs 0.23 mg in Kiwi (Kiwifruit) (+0.48 mg, +211%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

0.05 g

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.05 g in Kiwi (Kiwifruit) (+4.8 g, +10051%).

Nutrient

Kiwi (Kiwifruit)Normalized to 300 kcal (492 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

300 kcal15% DV

Paneer (Indian Cottage Cheese)

299 kcal15% DV

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

ProteinPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

5.6 g11% DV

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 5.6 g in Kiwi (Kiwifruit) (+12.9 g, +230%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

72.1 g26% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Kiwi (Kiwifruit) provides 72.1 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+67.9 g, +1600%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.8 g53% DV

Paneer (Indian Cottage Cheese)

0 g

Kiwi (Kiwifruit) has higher dietary fiber (14.8 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

2.6 g3% DV

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 2.6 g in Kiwi (Kiwifruit) (+20.5 g, +800%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

44.2 g88% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Kiwi (Kiwifruit) provides 44.2 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+41.6 g, +1584%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

456 mg507% DV

Paneer (Indian Cottage Cheese)

0 mg

Kiwi (Kiwifruit) has higher vitamin c (456 mg vs 0 mg).

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

Kiwi (Kiwifruit)

20 µg2% DV

Paneer (Indian Cottage Cheese)

182 µg20% DV

Paneer (Indian Cottage Cheese) provides 182 µg vs 20 µg in Kiwi (Kiwifruit) (+162 µg, +824%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

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 EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

7.2 mg48% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Kiwi (Kiwifruit) provides 7.2 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+6.8 mg, +1678%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

198 µg165% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Kiwi (Kiwifruit) provides 198 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+197 µg, +12988%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

123 µg31% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Kiwi (Kiwifruit) provides 123 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+105 µg, +577%).

Thiamin (Vitamin B1)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.13 mg11% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Kiwi (Kiwifruit) provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.04 mg).

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

Kiwi (Kiwifruit)

0.12 mg9% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.12 mg in Kiwi (Kiwifruit) (+0.16 mg, +130%).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.7 mg10% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Kiwi (Kiwifruit) provides 1.7 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+1.5 mg, +1007%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.90 mg18% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Kiwi (Kiwifruit) provides 0.90 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.55 mg, +155%).

Vitamin B6Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.31 mg18% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Kiwi (Kiwifruit) provides 0.31 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.23 mg, +284%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

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

Kiwi (Kiwifruit)

14.8 mg1% DV

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.2 mg vs 14.8 mg in Kiwi (Kiwifruit) (+7.5 mg, +51%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1,535 mg33% DV

Paneer (Indian Cottage Cheese)

111 mg2% DV

Kiwi (Kiwifruit) provides 1,535 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+1,424 mg, +1282%).

CalciumPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

167 mg13% DV

Paneer (Indian Cottage Cheese)

485 mg37% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 167 mg in Kiwi (Kiwifruit) (+318 mg, +190%).

IronKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.5 mg8% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.1 mg, +278%).

MagnesiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

83.6 mg20% DV

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Kiwi (Kiwifruit) provides 83.6 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+65.5 mg, +360%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

167 mg13% DV

Paneer (Indian Cottage Cheese)

283 mg23% DV

Paneer (Indian Cottage Cheese) provides 283 mg vs 167 mg in Kiwi (Kiwifruit) (+116 mg, +69%).

ZincPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

0.69 mg6% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.69 mg in Kiwi (Kiwifruit) (+1.4 mg, +208%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Kiwi (Kiwifruit)

0.14 g1% DV

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 0.14 g in Kiwi (Kiwifruit) (+14.2 g, +9952%).

Kiwi (Kiwifruit) vs Paneer (Indian Cottage Cheese)

Kiwi (Kiwifruit)

Paneer (Indian Cottage Cheese)

Nutritional Takeaways

Comparison Summary