Paneer (Indian Cottage Cheese) vs Pomegranate
Factual nutritional comparison based on verified food composition records.
Nutritional Takeaways
Based on standard 100g edible portion comparison
Pomegranate has fewer calories (energy) (83 kcal vs 296 kcal, 213 kcal less).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 1.7 g in Pomegranate (+16.6 g, +996%).
Pomegranate provides 4.0 g vs 0 g in Paneer (Indian Cottage Cheese) (+4.0 g).
Pomegranate provides 10.2 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+10.2 mg).
Macronutrients6 nutrients
Paneer (Indian Cottage Cheese) provides 296 kcal vs 83 kcal in Pomegranate (+213 kcal, +257%).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 1.7 g in Pomegranate (+16.6 g, +996%).
Pomegranate provides 18.7 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+14.5 g, +345%).
Pomegranate has higher dietary fiber (4.0 g vs 0 g).
Paneer (Indian Cottage Cheese) provides 22.8 g vs 1.2 g in Pomegranate (+21.6 g, +1849%).
Pomegranate provides 13.7 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+11.1 g, +426%).
Vitamins12 nutrients
Pomegranate has higher vitamin c (10.2 mg vs 0 mg).
Paneer (Indian Cottage Cheese) has higher vitamin a (rae) (180 µg vs 0 µg).
Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).
Pomegranate provides 0.60 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.20 mg, +50%).
Pomegranate provides 16 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+15 µg, +993%).
Pomegranate provides 38 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+20 µg, +111%).
Both Paneer (Indian Cottage Cheese) and Pomegranate provide similar amounts of thiamin (vitamin b1) (0.04 mg).
Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.05 mg in Pomegranate (+0.23 mg, +428%).
Pomegranate provides 0.29 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.14 mg, +95%).
Both Paneer (Indian Cottage Cheese) and Pomegranate provide similar amounts of pantothenic acid (b5) (0.35 mg).
Both Paneer (Indian Cottage Cheese) and Pomegranate provide similar amounts of vitamin b6 (0.08 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 3.0 mg in Pomegranate (+19.0 mg, +633%).
Pomegranate provides 236 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+126 mg, +115%).
Paneer (Indian Cottage Cheese) provides 480 mg vs 10.0 mg in Pomegranate (+470 mg, +4700%).
Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.30 mg in Pomegranate (+0.10 mg, +33%).
Paneer (Indian Cottage Cheese) provides 18.0 mg vs 12.0 mg in Pomegranate (+6.0 mg, +50%).
Paneer (Indian Cottage Cheese) provides 280 mg vs 36.0 mg in Pomegranate (+244 mg, +678%).
Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.35 mg in Pomegranate (+1.8 mg, +500%).
Lipids1 nutrients
Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.12 g in Pomegranate (+14.1 g, +11733%).