Side-by-Side Comparison

Paneer (Indian Cottage Cheese) vs Plums

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

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

fruits

Plums

46Calories

0.7Protein

1.4Fiber

9.5Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-84%

Plums

Plums has fewer calories (energy) (46 kcal vs 296 kcal, 250 kcal less).

Higher Protein

+2514%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.70 g in Plums (+17.6 g, +2514%).

Higher Dietary Fiber

Plums

Plums provides 1.4 g vs 0 g in Paneer (Indian Cottage Cheese) (+1.4 g).

Higher Vitamin C

Plums

Plums provides 9.5 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+9.5 mg).

Comparing per 100 g standard edible portion.

Nutrient

Paneer (Indian Cottage Cheese)100 g edible portion

Plums100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Plums

46 kcal2% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 46 kcal in Plums (+250 kcal, +543%).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Plums

0.70 g1% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.70 g in Plums (+17.6 g, +2514%).

CarbohydratesPlums higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Plums

11.4 g4% DV

Plums provides 11.4 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+7.2 g, +172%).

Dietary FiberPlums higher

Paneer (Indian Cottage Cheese)

0 g

Plums

1.4 g5% DV

Plums has higher dietary fiber (1.4 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Plums

0.28 g

Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.28 g in Plums (+22.5 g, +8043%).

Total SugarsPlums higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Plums

9.9 g20% DV

Plums provides 9.9 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+7.3 g, +282%).

Vitamins12 nutrients

Vitamin CPlums higher

Paneer (Indian Cottage Cheese)

0 mg

Plums

9.5 mg11% DV

Plums has higher vitamin c (9.5 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

180 µg20% DV

Plums

17 µg2% DV

Paneer (Indian Cottage Cheese) provides 180 µg vs 17 µg in Plums (+163 µg, +959%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Plums

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).

Vitamin EPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Plums

0.26 mg2% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.26 mg in Plums (+0.14 mg, +54%).

Vitamin KPlums higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Plums

6.4 µg5% DV

Plums provides 6.4 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+4.9 µg, +327%).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Plums

5.0 µg1% DV

Paneer (Indian Cottage Cheese) provides 18 µg vs 5.0 µg in Plums (+13 µg, +260%).

Thiamin (Vitamin B1)Similar

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Plums

0.03 mg2% DV

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

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

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Plums

0.03 mg2% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.03 mg in Plums (+0.25 mg, +977%).

Niacin (Vitamin B3)Plums higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Plums

0.42 mg3% DV

Plums provides 0.42 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.27 mg, +178%).

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

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Plums

0.14 mg3% DV

Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.14 mg in Plums (+0.21 mg, +159%).

Vitamin B6Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Plums

0.03 mg2% DV

Paneer (Indian Cottage Cheese) provides slightly more vitamin b6 (0.08 mg vs 0.03 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Plums

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).

Minerals7 nutrients

SodiumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

Plums

0 mg

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

PotassiumPlums higher

Paneer (Indian Cottage Cheese)

110 mg2% DV

Plums

157 mg3% DV

Plums provides 157 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+47.0 mg, +43%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

480 mg37% DV

Plums

6.0 mg

Paneer (Indian Cottage Cheese) provides 480 mg vs 6.0 mg in Plums (+474 mg, +7900%).

IronPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Plums

0.17 mg1% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.17 mg in Plums (+0.23 mg, +135%).

MagnesiumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Plums

7.0 mg2% DV

Paneer (Indian Cottage Cheese) provides 18.0 mg vs 7.0 mg in Plums (+11.0 mg, +157%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

280 mg22% DV

Plums

16.0 mg1% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 16.0 mg in Plums (+264 mg, +1650%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Plums

0.10 mg1% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.10 mg in Plums (+2.0 mg, +2000%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Plums

0.02 g

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.02 g in Plums (+14.2 g, +83429%).

Nutrient

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

Plums66 g (1 medium plum (66 g))

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Plums

30 kcal2% DV

Paneer (Indian Cottage Cheese) provides 148 kcal vs 30 kcal in Plums (+118 kcal, +387%).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Plums

0.46 g1% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 0.46 g in Plums (+8.7 g, +1881%).

CarbohydratesPlums higher

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Plums

7.5 g3% DV

Plums provides 7.5 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+5.4 g, +259%).

Dietary FiberPlums higher

Paneer (Indian Cottage Cheese)

0 g

Plums

0.92 g3% DV

Plums has higher dietary fiber (0.92 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Plums

0.18 g

Paneer (Indian Cottage Cheese) provides 11.4 g vs 0.18 g in Plums (+11.2 g, +6069%).

Total SugarsPlums higher

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Plums

6.5 g13% DV

Plums provides 6.5 g vs 1.3 g in Paneer (Indian Cottage Cheese) (+5.2 g, +404%).

Vitamins12 nutrients

Vitamin CPlums higher

Paneer (Indian Cottage Cheese)

0 mg

Plums

6.3 mg7% DV

Plums has higher vitamin c (6.3 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

90 µg10% DV

Plums

11 µg1% DV

Paneer (Indian Cottage Cheese) provides 90 µg vs 11 µg in Plums (+79 µg, +702%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.3 µg1% DV

Plums

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin d (0.3 µg vs 0 µg).

Vitamin ESimilar

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Plums

0.17 mg1% DV

Both Paneer (Indian Cottage Cheese) and Plums provide similar amounts of vitamin e (0.20 mg).

Vitamin KPlums higher

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Plums

4.2 µg4% DV

Plums provides 4.2 µg vs 0.8 µg in Paneer (Indian Cottage Cheese) (+3.5 µg, +463%).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Plums

3.3 µg1% DV

Paneer (Indian Cottage Cheese) provides 9.0 µg vs 3.3 µg in Plums (+5.7 µg, +173%).

Thiamin (Vitamin B1)Similar

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Plums

0.02 mg2% DV

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

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

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Plums

0.02 mg1% DV

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

Niacin (Vitamin B3)Plums higher

Paneer (Indian Cottage Cheese)

0.08 mg

Plums

0.28 mg2% DV

Plums provides 0.28 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.20 mg, +267%).

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

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Plums

0.09 mg2% DV

Paneer (Indian Cottage Cheese) provides slightly more pantothenic acid (b5) (0.18 mg vs 0.09 mg).

Vitamin B6Similar

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Plums

0.02 mg1% DV

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

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg19% DV

Plums

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.5 µg vs 0 µg).

Minerals7 nutrients

SodiumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

11.0 mg

Plums

0 mg

Paneer (Indian Cottage Cheese) has higher sodium (11.0 mg vs 0 mg).

PotassiumPlums higher

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Plums

104 mg2% DV

Plums provides 104 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+48.6 mg, +88%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

240 mg18% DV

Plums

4.0 mg

Paneer (Indian Cottage Cheese) provides 240 mg vs 4.0 mg in Plums (+236 mg, +5961%).

IronPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Plums

0.11 mg1% DV

Paneer (Indian Cottage Cheese) provides slightly more iron (0.20 mg vs 0.11 mg).

MagnesiumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Plums

4.6 mg1% DV

Paneer (Indian Cottage Cheese) provides 9.0 mg vs 4.6 mg in Plums (+4.4 mg, +95%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

140 mg11% DV

Plums

10.6 mg1% DV

Paneer (Indian Cottage Cheese) provides 140 mg vs 10.6 mg in Plums (+129 mg, +1226%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Plums

0.07 mg1% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.07 mg in Plums (+0.98 mg, +1491%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Plums

0.01 g

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.01 g in Plums (+7.1 g, +63180%).

Nutrient

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

PlumsAmount per 100 kcal (217 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Plums

100 kcal5% DV

Both Paneer (Indian Cottage Cheese) and Plums provide similar amounts of calories (energy) (101 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Plums

1.5 g3% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 1.5 g in Plums (+4.7 g, +310%).

CarbohydratesPlums higher

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Plums

24.8 g9% DV

Plums provides 24.8 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+23.4 g, +1635%).

Dietary FiberPlums higher

Paneer (Indian Cottage Cheese)

0 g

Plums

3.0 g11% DV

Plums has higher dietary fiber (3.0 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Plums

0.61 g1% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 0.61 g in Plums (+7.1 g, +1176%).

Total SugarsPlums higher

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Plums

21.5 g43% DV

Plums provides 21.5 g vs 0.88 g in Paneer (Indian Cottage Cheese) (+20.6 g, +2335%).

Vitamins12 nutrients

Vitamin CPlums higher

Paneer (Indian Cottage Cheese)

0 mg

Plums

20.6 mg23% DV

Plums has higher vitamin c (20.6 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

61 µg7% DV

Plums

37 µg4% DV

Paneer (Indian Cottage Cheese) provides 61 µg vs 37 µg in Plums (+24 µg, +66%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.2 µg1% DV

Plums

0 µg

Paneer (Indian Cottage Cheese) provides slightly more vitamin d (0.2 µg vs 0 µg).

Vitamin EPlums higher

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Plums

0.56 mg4% DV

Plums provides 0.56 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.43 mg, +315%).

Vitamin KPlums higher

Paneer (Indian Cottage Cheese)

0.5 µg

Plums

14 µg12% DV

Plums provides 14 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+13 µg, +2623%).

Folate (DFE)Plums higher

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Plums

11 µg3% DV

Plums provides 11 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+4.7 µg, +77%).

Thiamin (Vitamin B1)Similar

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Plums

0.06 mg5% DV

Both Paneer (Indian Cottage Cheese) and Plums provide similar amounts of thiamin (vitamin b1) (0.01 mg).

Riboflavin (Vitamin B2)Similar

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Plums

0.06 mg4% DV

Both Paneer (Indian Cottage Cheese) and Plums provide similar amounts of riboflavin (vitamin b2) (0.10 mg).

Niacin (Vitamin B3)Plums higher

Paneer (Indian Cottage Cheese)

0.05 mg

Plums

0.90 mg6% DV

Plums provides 0.90 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+0.85 mg, +1674%).

Pantothenic Acid (B5)Plums higher

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Plums

0.29 mg6% DV

Plums provides 0.29 mg vs 0.12 mg in Paneer (Indian Cottage Cheese) (+0.17 mg, +146%).

Vitamin B6Similar

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Plums

0.06 mg4% DV

Both Paneer (Indian Cottage Cheese) and Plums provide similar amounts of vitamin b6 (0.03 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.3 µg13% DV

Plums

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.3 µg vs 0 µg).

Minerals7 nutrients

SodiumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.5 mg

Plums

0 mg

Paneer (Indian Cottage Cheese) has higher sodium (7.5 mg vs 0 mg).

PotassiumPlums higher

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Plums

341 mg7% DV

Plums provides 341 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+303 mg, +811%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

163 mg13% DV

Plums

13.0 mg1% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 13.0 mg in Plums (+150 mg, +1153%).

IronPlums higher

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Plums

0.37 mg2% DV

Plums provides 0.37 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.23 mg, +171%).

MagnesiumPlums higher

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Plums

15.2 mg4% DV

Plums provides 15.2 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+9.1 mg, +148%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Plums

34.7 mg3% DV

Paneer (Indian Cottage Cheese) provides 95.2 mg vs 34.7 mg in Plums (+60.5 mg, +174%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Plums

0.22 mg2% DV

Paneer (Indian Cottage Cheese) provides 0.71 mg vs 0.22 mg in Plums (+0.50 mg, +229%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Plums

0.04 g

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.04 g in Plums (+4.8 g, +12988%).

Nutrient

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

PlumsNormalized to 300 kcal (652 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Plums

300 kcal15% DV

Both Paneer (Indian Cottage Cheese) and Plums provide similar amounts of calories (energy) (299 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Plums

4.6 g9% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 4.6 g in Plums (+13.9 g, +305%).

CarbohydratesPlums higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Plums

74.5 g27% DV

Plums provides 74.5 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+70.2 g, +1655%).

Dietary FiberPlums higher

Paneer (Indian Cottage Cheese)

0 g

Plums

9.1 g33% DV

Plums has higher dietary fiber (9.1 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Plums

1.8 g2% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 1.8 g in Plums (+21.2 g, +1161%).

Total SugarsPlums higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Plums

64.7 g129% DV

Plums provides 64.7 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+62.1 g, +2363%).

Vitamins12 nutrients

Vitamin CPlums higher

Paneer (Indian Cottage Cheese)

0 mg

Plums

61.9 mg69% DV

Plums has higher vitamin c (61.9 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

182 µg20% DV

Plums

111 µg12% DV

Paneer (Indian Cottage Cheese) provides 182 µg vs 111 µg in Plums (+71 µg, +64%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Plums

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).

Vitamin EPlums higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Plums

1.7 mg11% DV

Plums provides 1.7 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.3 mg, +320%).

Vitamin KPlums higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Plums

42 µg35% DV

Plums provides 42 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+40 µg, +2654%).

Folate (DFE)Plums higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Plums

33 µg8% DV

Plums provides 33 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+14 µg, +79%).

Thiamin (Vitamin B1)Plums higher

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Plums

0.18 mg15% DV

Plums provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.04 mg).

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

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Plums

0.17 mg13% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.17 mg in Plums (+0.11 mg, +67%).

Niacin (Vitamin B3)Plums higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Plums

2.7 mg17% DV

Plums provides 2.7 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+2.6 mg, +1695%).

Pantothenic Acid (B5)Plums higher

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Plums

0.88 mg18% DV

Plums provides 0.88 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.53 mg, +149%).

Vitamin B6Plums higher

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Plums

0.19 mg11% DV

Plums provides slightly more vitamin b6 (0.19 mg vs 0.08 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Plums

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).

Minerals7 nutrients

SodiumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Plums

0 mg

Paneer (Indian Cottage Cheese) has higher sodium (22.2 mg vs 0 mg).

PotassiumPlums higher

Paneer (Indian Cottage Cheese)

111 mg2% DV

Plums

1,024 mg22% DV

Plums provides 1,024 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+913 mg, +821%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

485 mg37% DV

Plums

39.1 mg3% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 39.1 mg in Plums (+446 mg, +1139%).

IronPlums higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Plums

1.1 mg6% DV

Plums provides 1.1 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.70 mg, +174%).

MagnesiumPlums higher

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Plums

45.6 mg11% DV

Plums provides 45.6 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+27.5 mg, +151%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

283 mg23% DV

Plums

104 mg8% DV

Paneer (Indian Cottage Cheese) provides 283 mg vs 104 mg in Plums (+178 mg, +171%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Plums

0.65 mg6% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.65 mg in Plums (+1.5 mg, +225%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Plums

0.11 g1% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 0.11 g in Plums (+14.2 g, +12839%).

Paneer (Indian Cottage Cheese) vs Plums

Paneer (Indian Cottage Cheese)

Plums

Nutritional Takeaways

Comparison Summary