Side-by-Side Comparison

Paneer (Indian Cottage Cheese) vs Pumpkin Seeds (Pepitas)

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

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-47%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) has fewer calories (energy) (296 kcal vs 559 kcal, 263 kcal less).

Higher Protein

+65%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 18.3 g in Paneer (Indian Cottage Cheese) (+11.9 g, +65%).

Higher Dietary Fiber

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 0 g in Paneer (Indian Cottage Cheese) (+6.0 g).

Higher Vitamin C

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+1.9 mg).

Comparing per 100 g standard edible portion.

Nutrient

Paneer (Indian Cottage Cheese)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 296 kcal in Paneer (Indian Cottage Cheese) (+263 kcal, +89%).

ProteinPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 18.3 g in Paneer (Indian Cottage Cheese) (+11.9 g, +65%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Pumpkin Seeds (Pepitas) provides 10.7 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+6.5 g, +155%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0 g

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) has higher dietary fiber (6.0 g vs 0 g).

Total FatPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 22.8 g in Paneer (Indian Cottage Cheese) (+26.2 g, +115%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Paneer (Indian Cottage Cheese) provides 2.6 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+1.2 g, +86%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0 mg

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.9 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

180 µg20% DV

Pumpkin Seeds (Pepitas)

1.0 µg

Paneer (Indian Cottage Cheese) provides 180 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+179 µg, +17900%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.8 mg, +445%).

Vitamin KPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+5.8 µg, +387%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+40 µg, +222%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.23 mg, +583%).

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

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.13 mg, +83%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+4.8 mg, +3225%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.40 mg, +114%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.08 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Pumpkin Seeds (Pepitas)

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

Pumpkin Seeds (Pepitas)

7.0 mg

Paneer (Indian Cottage Cheese) provides 22.0 mg vs 7.0 mg in Pumpkin Seeds (Pepitas) (+15.0 mg, +214%).

PotassiumPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

110 mg2% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+699 mg, +635%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

480 mg37% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 46.0 mg in Pumpkin Seeds (Pepitas) (+434 mg, +943%).

IronPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+8.4 mg, +2105%).

MagnesiumPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+574 mg, +3189%).

PhosphorusPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

280 mg22% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 280 mg in Paneer (Indian Cottage Cheese) (+953 mg, +340%).

ZincPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 2.1 mg in Paneer (Indian Cottage Cheese) (+5.7 mg, +272%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 8.7 g in Pumpkin Seeds (Pepitas) (+5.5 g, +64%).

Nutrient

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

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Paneer (Indian Cottage Cheese) provides 148 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+92 kcal, +165%).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+6.1 g, +203%).

CarbohydratesPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Pumpkin Seeds (Pepitas)

1.1 g

Paneer (Indian Cottage Cheese) provides 2.1 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+1.0 g, +96%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0 g

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Pumpkin Seeds (Pepitas) has higher dietary fiber (0.60 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Paneer (Indian Cottage Cheese) provides 11.4 g vs 4.9 g in Pumpkin Seeds (Pepitas) (+6.5 g, +132%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Pumpkin Seeds (Pepitas)

0.14 g

Paneer (Indian Cottage Cheese) provides 1.3 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+1.2 g, +829%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0 mg

Pumpkin Seeds (Pepitas)

0.19 mg

Pumpkin Seeds (Pepitas) provides slightly more vitamin c (0.19 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

90 µg10% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Paneer (Indian Cottage Cheese) provides 90 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+90 µg, +89900%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.3 µg1% DV

Pumpkin Seeds (Pepitas)

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

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

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

Vitamin KSimilar

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Both Paneer (Indian Cottage Cheese) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin k (0.8 µg).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Paneer (Indian Cottage Cheese) provides 9.0 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+3.2 µg, +55%).

Thiamin (Vitamin B1)Similar

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Paneer (Indian Cottage Cheese) and Pumpkin Seeds (Pepitas) 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

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

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

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.08 mg

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.42 mg, +565%).

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

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Paneer (Indian Cottage Cheese) provides slightly more pantothenic acid (b5) (0.18 mg vs 0.08 mg).

Vitamin B6Similar

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

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

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg19% DV

Pumpkin Seeds (Pepitas)

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

Pumpkin Seeds (Pepitas)

0.70 mg

Paneer (Indian Cottage Cheese) provides 11.0 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+10.3 mg, +1471%).

PotassiumPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Pumpkin Seeds (Pepitas) provides 80.9 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+25.9 mg, +47%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

240 mg18% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Paneer (Indian Cottage Cheese) provides 240 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+235 mg, +5117%).

IronPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.68 mg, +341%).

MagnesiumPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+50.2 mg, +558%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

140 mg11% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Paneer (Indian Cottage Cheese) provides 140 mg vs 123 mg in Pumpkin Seeds (Pepitas) (+16.7 mg, +14%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.78 mg in Pumpkin Seeds (Pepitas) (+0.27 mg, +34%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.87 g in Pumpkin Seeds (Pepitas) (+6.2 g, +720%).

Nutrient

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

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

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

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 5.4 g in Pumpkin Seeds (Pepitas) (+0.78 g, +14%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Pumpkin Seeds (Pepitas) provides 1.9 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+0.50 g, +35%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0 g

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Pumpkin Seeds (Pepitas) has higher dietary fiber (1.1 g vs 0 g).

Total FatPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 7.8 g in Paneer (Indian Cottage Cheese) (+1.1 g, +14%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Paneer (Indian Cottage Cheese) provides 0.88 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+0.63 g, +251%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0 mg

Pumpkin Seeds (Pepitas)

0.34 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (0.34 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

61 µg7% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Paneer (Indian Cottage Cheese) provides 61 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+61 µg, +33900%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.2 µg1% DV

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.26 mg, +189%).

Vitamin KPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.5 µg

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Pumpkin Seeds (Pepitas) provides 1.3 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+0.8 µg, +158%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Pumpkin Seeds (Pepitas) provides 10 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+4.3 µg, +71%).

Thiamin (Vitamin B1)Similar

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

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

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

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Paneer (Indian Cottage Cheese) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.03 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.05 mg

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+0.85 mg, +1660%).

Pantothenic Acid (B5)Similar

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Both Paneer (Indian Cottage Cheese) and Pumpkin Seeds (Pepitas) provide similar amounts of pantothenic acid (b5) (0.12 mg).

Vitamin B6Similar

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

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

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.3 µg13% DV

Pumpkin Seeds (Pepitas)

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

Pumpkin Seeds (Pepitas)

1.3 mg

Paneer (Indian Cottage Cheese) provides 7.5 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+6.2 mg, +494%).

PotassiumPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Pumpkin Seeds (Pepitas) provides 146 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+108 mg, +289%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

163 mg13% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+155 mg, +1871%).

IronPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+1.5 mg, +1067%).

MagnesiumPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+100 mg, +1641%).

PhosphorusPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 95.2 mg in Paneer (Indian Cottage Cheese) (+127 mg, +133%).

ZincPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.71 mg in Paneer (Indian Cottage Cheese) (+0.69 mg, +97%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 1.6 g in Pumpkin Seeds (Pepitas) (+3.3 g, +210%).

Nutrient

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

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

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

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 16.3 g in Pumpkin Seeds (Pepitas) (+2.2 g, +13%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Pumpkin Seeds (Pepitas) provides 5.8 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+1.5 g, +36%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0 g

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Pumpkin Seeds (Pepitas) has higher dietary fiber (3.2 g vs 0 g).

Total FatPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 23.0 g in Paneer (Indian Cottage Cheese) (+3.5 g, +15%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Paneer (Indian Cottage Cheese) provides 2.6 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+1.9 g, +247%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0 mg

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.0 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

182 µg20% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Paneer (Indian Cottage Cheese) provides 182 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+181 µg, +33567%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.77 mg, +191%).

Vitamin KPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Pumpkin Seeds (Pepitas) provides 3.9 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+2.4 µg, +160%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Pumpkin Seeds (Pepitas) provides 31 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+13 µg, +72%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more thiamin (vitamin b1) (0.15 mg vs 0.04 mg).

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

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.20 mg, +242%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+2.5 mg, +1678%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Pumpkin Seeds (Pepitas) provides 0.41 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.05 mg, +15%).

Vitamin B6Similar

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Both Paneer (Indian Cottage Cheese) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Pumpkin Seeds (Pepitas)

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

Pumpkin Seeds (Pepitas)

3.8 mg

Paneer (Indian Cottage Cheese) provides 22.2 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+18.4 mg, +488%).

PotassiumPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

111 mg2% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Pumpkin Seeds (Pepitas) provides 437 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+326 mg, +293%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

485 mg37% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+460 mg, +1852%).

IronPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+4.4 mg, +1079%).

MagnesiumPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+302 mg, +1658%).

PhosphorusPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

283 mg23% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 283 mg in Paneer (Indian Cottage Cheese) (+383 mg, +135%).

ZincPumpkin Seeds (Pepitas) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 2.1 mg in Paneer (Indian Cottage Cheese) (+2.1 mg, +99%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 4.7 g in Pumpkin Seeds (Pepitas) (+9.7 g, +207%).

Paneer (Indian Cottage Cheese) vs Pumpkin Seeds (Pepitas)

Paneer (Indian Cottage Cheese)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary