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Side-by-Side Comparison

Paneer (Indian Cottage Cheese) vs Potato (Flesh & Skin, Baked)

Factual nutritional comparison based on verified food composition records.

Compare other foods
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
VS
Clean baked potato cut open displaying fluffy steaming interior and skin
vegetables

Potato (Flesh & Skin, Baked)

93Calories
2.5Protein
2.2Fiber
12.8Vit C
View Details
Preparation State Notice

Comparing Paneer (Indian Cottage Cheese) (raw) with Potato (Flesh & Skin, Baked) (cooked). Moisture variations and cooking state affect nutrient concentrations.

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories
-69%
Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) has fewer calories (energy) (93 kcal vs 296 kcal, 203 kcal less).

Higher Protein
+632%
Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+15.8 g, +632%).

Higher Dietary Fiber
Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 2.2 g vs 0 g in Paneer (Indian Cottage Cheese) (+2.2 g).

Higher Vitamin C
Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 12.8 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+12.8 mg).

Comparing per 100 g standard edible portion.

Nutrient
Paneer (Indian Cottage Cheese)100 g edible portion
Potato (Flesh & Skin, Baked)100 g edible portion
Macronutrients6 nutrients
Calories (Energy)Paneer (Indian Cottage Cheese) higher
Paneer (Indian Cottage Cheese)
296 kcal15% DV
Potato (Flesh & Skin, Baked)
93 kcal5% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 93 kcal in Potato (Flesh & Skin, Baked) (+203 kcal, +218%).

ProteinPaneer (Indian Cottage Cheese) higher
Paneer (Indian Cottage Cheese)
18.3 g37% DV
Potato (Flesh & Skin, Baked)
2.5 g5% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+15.8 g, +632%).

CarbohydratesPotato (Flesh & Skin, Baked) higher
Paneer (Indian Cottage Cheese)
4.2 g2% DV
Potato (Flesh & Skin, Baked)
21.2 g8% DV

Potato (Flesh & Skin, Baked) provides 21.2 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+17.0 g, +404%).

Dietary FiberPotato (Flesh & Skin, Baked) higher
Paneer (Indian Cottage Cheese)
0 g
Potato (Flesh & Skin, Baked)
2.2 g8% DV

Potato (Flesh & Skin, Baked) has higher dietary fiber (2.2 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher
Paneer (Indian Cottage Cheese)
22.8 g29% DV
Potato (Flesh & Skin, Baked)
0.13 g

Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.13 g in Potato (Flesh & Skin, Baked) (+22.7 g, +17438%).

Total SugarsPaneer (Indian Cottage Cheese) higher
Paneer (Indian Cottage Cheese)
2.6 g5% DV
Potato (Flesh & Skin, Baked)
1.2 g2% DV

Paneer (Indian Cottage Cheese) provides 2.6 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+1.5 g, +126%).

Vitamins12 nutrients
Vitamin CPotato (Flesh & Skin, Baked) higher
Paneer (Indian Cottage Cheese)
0 mg
Potato (Flesh & Skin, Baked)
12.8 mg14% DV

Potato (Flesh & Skin, Baked) has higher vitamin c (12.8 mg vs 0 mg).

Vitamin A (RAE)Paneer (Indian Cottage Cheese) higher
Paneer (Indian Cottage Cheese)
180 µg20% DV
Potato (Flesh & Skin, Baked)
0 µg

Paneer (Indian Cottage Cheese) has higher vitamin a (rae) (180 µg vs 0 µg).

Vitamin DPaneer (Indian Cottage Cheese) higher
Paneer (Indian Cottage Cheese)
0.5 µg3% DV
Potato (Flesh & Skin, Baked)
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
Potato (Flesh & Skin, Baked)
0.05 mg

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+0.35 mg, +700%).

Vitamin KPotato (Flesh & Skin, Baked) higher
Paneer (Indian Cottage Cheese)
1.5 µg1% DV
Potato (Flesh & Skin, Baked)
2.0 µg2% DV

Potato (Flesh & Skin, Baked) provides 2.0 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+0.5 µg, +33%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher
Paneer (Indian Cottage Cheese)
18 µg5% DV
Potato (Flesh & Skin, Baked)
28 µg7% DV

Potato (Flesh & Skin, Baked) provides 28 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+10 µg, +56%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher
Paneer (Indian Cottage Cheese)
0.04 mg3% DV
Potato (Flesh & Skin, Baked)
0.11 mg9% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Paneer (Indian Cottage Cheese) higher
Paneer (Indian Cottage Cheese)
0.28 mg22% DV
Potato (Flesh & Skin, Baked)
0.05 mg4% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+0.23 mg, +483%).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher
Paneer (Indian Cottage Cheese)
0.15 mg1% DV
Potato (Flesh & Skin, Baked)
1.4 mg9% DV

Potato (Flesh & Skin, Baked) provides 1.4 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+1.3 mg, +841%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher
Paneer (Indian Cottage Cheese)
0.35 mg7% DV
Potato (Flesh & Skin, Baked)
0.58 mg12% DV

Potato (Flesh & Skin, Baked) provides 0.58 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.23 mg, +67%).

Vitamin B6Potato (Flesh & Skin, Baked) higher
Paneer (Indian Cottage Cheese)
0.08 mg5% DV
Potato (Flesh & Skin, Baked)
0.30 mg18% DV

Potato (Flesh & Skin, Baked) provides 0.30 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.22 mg, +272%).

Vitamin B12Paneer (Indian Cottage Cheese) higher
Paneer (Indian Cottage Cheese)
0.9 µg38% DV
Potato (Flesh & Skin, Baked)
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
Potato (Flesh & Skin, Baked)
10.0 mg

Paneer (Indian Cottage Cheese) provides 22.0 mg vs 10.0 mg in Potato (Flesh & Skin, Baked) (+12.0 mg, +120%).

PotassiumPotato (Flesh & Skin, Baked) higher
Paneer (Indian Cottage Cheese)
110 mg2% DV
Potato (Flesh & Skin, Baked)
535 mg11% DV

Potato (Flesh & Skin, Baked) provides 535 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+425 mg, +386%).

CalciumPaneer (Indian Cottage Cheese) higher
Paneer (Indian Cottage Cheese)
480 mg37% DV
Potato (Flesh & Skin, Baked)
15.0 mg1% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 15.0 mg in Potato (Flesh & Skin, Baked) (+465 mg, +3100%).

IronPotato (Flesh & Skin, Baked) higher
Paneer (Indian Cottage Cheese)
0.40 mg2% DV
Potato (Flesh & Skin, Baked)
1.1 mg6% DV

Potato (Flesh & Skin, Baked) provides 1.1 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.68 mg, +170%).

MagnesiumPotato (Flesh & Skin, Baked) higher
Paneer (Indian Cottage Cheese)
18.0 mg4% DV
Potato (Flesh & Skin, Baked)
28.0 mg7% DV

Potato (Flesh & Skin, Baked) provides 28.0 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+10.0 mg, +56%).

PhosphorusPaneer (Indian Cottage Cheese) higher
Paneer (Indian Cottage Cheese)
280 mg22% DV
Potato (Flesh & Skin, Baked)
70.0 mg6% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 70.0 mg in Potato (Flesh & Skin, Baked) (+210 mg, +300%).

ZincPaneer (Indian Cottage Cheese) higher
Paneer (Indian Cottage Cheese)
2.1 mg19% DV
Potato (Flesh & Skin, Baked)
0.36 mg3% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.36 mg in Potato (Flesh & Skin, Baked) (+1.7 mg, +483%).

Lipids1 nutrients
Saturated FatPaneer (Indian Cottage Cheese) higher
Paneer (Indian Cottage Cheese)
14.2 g71% DV
Potato (Flesh & Skin, Baked)
0.03 g

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.03 g in Potato (Flesh & Skin, Baked) (+14.2 g, +47233%).

Comparison Summary

Based on 26 nutrients analyzed, Paneer (Indian Cottage Cheese) leads in 14 categories while Potato (Flesh & Skin, Baked) leads in 12. Overall, Paneer (Indian Cottage Cheese) has the nutritional edge in this comparison.

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