Orange vs Paneer (Indian Cottage Cheese)
Factual nutritional comparison based on verified food composition records.
Nutritional Takeaways
Based on standard 100g edible portion comparison
Orange has fewer calories (energy) (47 kcal vs 296 kcal, 249 kcal less).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.94 g in Orange (+17.4 g, +1847%).
Orange provides 2.4 g vs 0 g in Paneer (Indian Cottage Cheese) (+2.4 g).
Orange provides 53.2 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+53.2 mg).
Macronutrients6 nutrients
Paneer (Indian Cottage Cheese) provides 296 kcal vs 47 kcal in Orange (+249 kcal, +530%).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.94 g in Orange (+17.4 g, +1847%).
Orange provides 11.8 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+7.6 g, +180%).
Orange has higher dietary fiber (2.4 g vs 0 g).
Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.12 g in Orange (+22.7 g, +18900%).
Orange provides 9.4 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+6.8 g, +260%).
Vitamins12 nutrients
Orange has higher vitamin c (53.2 mg vs 0 mg).
Paneer (Indian Cottage Cheese) provides 180 µg vs 11 µg in Orange (+169 µg, +1536%).
Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).
Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.18 mg in Orange (+0.22 mg, +122%).
Paneer (Indian Cottage Cheese) has higher vitamin k (1.5 µg vs 0 µg).
Orange provides 30 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+12 µg, +67%).
Both Orange and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.09 mg).
Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.04 mg in Orange (+0.24 mg, +600%).
Orange provides 0.28 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.13 mg, +88%).
Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.25 mg in Orange (+0.10 mg, +40%).
Both Orange and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.06 mg).
Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).
Minerals7 nutrients
Paneer (Indian Cottage Cheese) has higher sodium (22.0 mg vs 0 mg).
Orange provides 181 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+71.0 mg, +65%).
Paneer (Indian Cottage Cheese) provides 480 mg vs 40.0 mg in Orange (+440 mg, +1100%).
Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.10 mg in Orange (+0.30 mg, +300%).
Paneer (Indian Cottage Cheese) provides 18.0 mg vs 10.0 mg in Orange (+8.0 mg, +80%).
Paneer (Indian Cottage Cheese) provides 280 mg vs 14.0 mg in Orange (+266 mg, +1900%).
Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.07 mg in Orange (+2.0 mg, +2900%).
Lipids1 nutrients
Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.02 g in Orange (+14.2 g, +94567%).