Mango vs Paneer (Indian Cottage Cheese)
Factual nutritional comparison based on verified food composition records.
Nutritional Takeaways
Based on standard 100g edible portion comparison
Mango has fewer calories (energy) (60 kcal vs 296 kcal, 236 kcal less).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.82 g in Mango (+17.5 g, +2132%).
Mango provides 1.6 g vs 0 g in Paneer (Indian Cottage Cheese) (+1.6 g).
Mango provides 36.4 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+36.4 mg).
Macronutrients6 nutrients
Paneer (Indian Cottage Cheese) provides 296 kcal vs 60 kcal in Mango (+236 kcal, +393%).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.82 g in Mango (+17.5 g, +2132%).
Mango provides 15.0 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+10.8 g, +257%).
Mango has higher dietary fiber (1.6 g vs 0 g).
Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.38 g in Mango (+22.4 g, +5900%).
Mango provides 13.7 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+11.1 g, +425%).
Vitamins12 nutrients
Mango has higher vitamin c (36.4 mg vs 0 mg).
Paneer (Indian Cottage Cheese) provides 180 µg vs 54 µg in Mango (+126 µg, +233%).
Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).
Mango provides 0.90 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.50 mg, +125%).
Mango provides 4.2 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+2.7 µg, +180%).
Mango provides 43 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+25 µg, +139%).
Both Mango and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.03 mg).
Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.04 mg in Mango (+0.24 mg, +637%).
Mango provides 0.67 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.52 mg, +346%).
Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.20 mg in Mango (+0.15 mg, +78%).
Both Mango and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.12 mg).
Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).
Minerals7 nutrients
Paneer (Indian Cottage Cheese) provides 22.0 mg vs 1.0 mg in Mango (+21.0 mg, +2100%).
Mango provides 168 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+58.0 mg, +53%).
Paneer (Indian Cottage Cheese) provides 480 mg vs 11.0 mg in Mango (+469 mg, +4264%).
Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.16 mg in Mango (+0.24 mg, +150%).
Paneer (Indian Cottage Cheese) provides 18.0 mg vs 10.0 mg in Mango (+8.0 mg, +80%).
Paneer (Indian Cottage Cheese) provides 280 mg vs 14.0 mg in Mango (+266 mg, +1900%).
Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.09 mg in Mango (+2.0 mg, +2233%).
Lipids1 nutrients
Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.09 g in Mango (+14.1 g, +15678%).