Side-by-Side Comparison

Paneer (Indian Cottage Cheese) vs Quinoa (Cooked)

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

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-59%

Quinoa (Cooked)

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 296 kcal, 176 kcal less).

Higher Protein

+316%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 4.4 g in Quinoa (Cooked) (+13.9 g, +316%).

Higher Dietary Fiber

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 0 g in Paneer (Indian Cottage Cheese) (+2.8 g).

Higher Potassium

+56%

Quinoa (Cooked)

Quinoa (Cooked) provides 172 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+62.0 mg, +56%).

Comparing per 100 g standard edible portion.

Nutrient

Paneer (Indian Cottage Cheese)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Quinoa (Cooked)

120 kcal6% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 120 kcal in Quinoa (Cooked) (+176 kcal, +147%).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Quinoa (Cooked)

4.4 g9% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 4.4 g in Quinoa (Cooked) (+13.9 g, +316%).

CarbohydratesQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+17.1 g, +407%).

Dietary FiberQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0 g

Quinoa (Cooked)

2.8 g10% DV

Quinoa (Cooked) has higher dietary fiber (2.8 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Quinoa (Cooked)

1.9 g2% DV

Paneer (Indian Cottage Cheese) provides 22.8 g vs 1.9 g in Quinoa (Cooked) (+20.9 g, +1088%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Quinoa (Cooked)

0.87 g2% DV

Paneer (Indian Cottage Cheese) provides 2.6 g vs 0.87 g in Quinoa (Cooked) (+1.7 g, +199%).

Vitamins12 nutrients

Vitamin CSimilar

Paneer (Indian Cottage Cheese)

0 mg

Quinoa (Cooked)

0 mg

Both Paneer (Indian Cottage Cheese) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

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

Paneer (Indian Cottage Cheese)

180 µg20% DV

Quinoa (Cooked)

1.0 µg

Paneer (Indian Cottage Cheese) provides 180 µg vs 1.0 µg in Quinoa (Cooked) (+179 µg, +17900%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Quinoa (Cooked)

0.63 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.23 mg, +57%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Quinoa (Cooked)

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Quinoa (Cooked)

42 µg11% DV

Quinoa (Cooked) provides 42 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+24 µg, +133%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Quinoa (Cooked)

0.11 mg9% DV

Quinoa (Cooked) 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

Quinoa (Cooked)

0.11 mg8% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.11 mg in Quinoa (Cooked) (+0.17 mg, +155%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Quinoa (Cooked)

0.41 mg3% DV

Quinoa (Cooked) provides 0.41 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.26 mg, +175%).

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

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Quinoa (Cooked)

0.23 mg5% DV

Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.23 mg in Quinoa (Cooked) (+0.12 mg, +54%).

Vitamin B6Similar

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Quinoa (Cooked)

0.12 mg7% DV

Both Paneer (Indian Cottage Cheese) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Quinoa (Cooked)

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

Quinoa (Cooked)

7.0 mg

Paneer (Indian Cottage Cheese) provides 22.0 mg vs 7.0 mg in Quinoa (Cooked) (+15.0 mg, +214%).

PotassiumQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

110 mg2% DV

Quinoa (Cooked)

172 mg4% DV

Quinoa (Cooked) provides 172 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+62.0 mg, +56%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

480 mg37% DV

Quinoa (Cooked)

17.0 mg1% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 17.0 mg in Quinoa (Cooked) (+463 mg, +2724%).

IronQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.1 mg, +272%).

MagnesiumQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+46.0 mg, +256%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

280 mg22% DV

Quinoa (Cooked)

152 mg12% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 152 mg in Quinoa (Cooked) (+128 mg, +84%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Quinoa (Cooked)

1.1 mg10% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 1.1 mg in Quinoa (Cooked) (+1.0 mg, +93%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Quinoa (Cooked)

0.23 g1% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.23 g in Quinoa (Cooked) (+14.0 g, +6074%).

Nutrient

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

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 148 kcal in Paneer (Indian Cottage Cheese) (+74 kcal, +50%).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Quinoa (Cooked)

8.1 g16% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 8.1 g in Quinoa (Cooked) (+1.0 g, +12%).

CarbohydratesQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+37.3 g, +1776%).

Dietary FiberQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0 g

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) has higher dietary fiber (5.2 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Quinoa (Cooked)

3.6 g5% DV

Paneer (Indian Cottage Cheese) provides 11.4 g vs 3.6 g in Quinoa (Cooked) (+7.8 g, +221%).

Total SugarsQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Quinoa (Cooked)

1.6 g3% DV

Quinoa (Cooked) provides 1.6 g vs 1.3 g in Paneer (Indian Cottage Cheese) (+0.31 g, +24%).

Vitamins12 nutrients

Vitamin CSimilar

Paneer (Indian Cottage Cheese)

0 mg

Quinoa (Cooked)

0 mg

Both Paneer (Indian Cottage Cheese) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

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

Paneer (Indian Cottage Cheese)

90 µg10% DV

Quinoa (Cooked)

1.9 µg

Paneer (Indian Cottage Cheese) provides 90 µg vs 1.9 µg in Quinoa (Cooked) (+88 µg, +4765%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.3 µg1% DV

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.97 mg, +483%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Quinoa (Cooked)

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin k (0.8 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 9.0 µg in Paneer (Indian Cottage Cheese) (+69 µg, +763%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.06 mg, +45%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.08 mg

Quinoa (Cooked)

0.76 mg5% DV

Quinoa (Cooked) provides 0.76 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.69 mg, +916%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Quinoa (Cooked)

0.42 mg8% DV

Quinoa (Cooked) provides 0.42 mg vs 0.18 mg in Paneer (Indian Cottage Cheese) (+0.25 mg, +141%).

Vitamin B6Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.19 mg, +469%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg19% DV

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

11.0 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 11.0 mg in Paneer (Indian Cottage Cheese) (+2.0 mg, +18%).

PotassiumQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+263 mg, +479%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

240 mg18% DV

Quinoa (Cooked)

31.5 mg2% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 31.5 mg in Quinoa (Cooked) (+209 mg, +663%).

IronQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+2.6 mg, +1278%).

MagnesiumQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+109 mg, +1216%).

PhosphorusQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

140 mg11% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 140 mg in Paneer (Indian Cottage Cheese) (+141 mg, +101%).

ZincQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 1.1 mg in Paneer (Indian Cottage Cheese) (+0.97 mg, +92%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Quinoa (Cooked)

0.43 g2% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.43 g in Quinoa (Cooked) (+6.7 g, +1569%).

Nutrient

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

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

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

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Quinoa (Cooked)

3.7 g7% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 3.7 g in Quinoa (Cooked) (+2.6 g, +70%).

CarbohydratesQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Quinoa (Cooked)

17.7 g6% DV

Quinoa (Cooked) provides 17.7 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+16.3 g, +1138%).

Dietary FiberQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0 g

Quinoa (Cooked)

2.3 g8% DV

Quinoa (Cooked) has higher dietary fiber (2.3 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Quinoa (Cooked)

1.6 g2% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 1.6 g in Quinoa (Cooked) (+6.2 g, +386%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Quinoa (Cooked)

0.72 g1% DV

Paneer (Indian Cottage Cheese) provides 0.88 g vs 0.72 g in Quinoa (Cooked) (+0.16 g, +22%).

Vitamins12 nutrients

Vitamin CSimilar

Paneer (Indian Cottage Cheese)

0 mg

Quinoa (Cooked)

0 mg

Both Paneer (Indian Cottage Cheese) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

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

Paneer (Indian Cottage Cheese)

61 µg7% DV

Quinoa (Cooked)

0.8 µg

Paneer (Indian Cottage Cheese) provides 61 µg vs 0.8 µg in Quinoa (Cooked) (+60 µg, +7273%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.2 µg1% DV

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Quinoa (Cooked)

0.52 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.39 mg, +284%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg

Quinoa (Cooked)

0 µg

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

Folate (DFE)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Quinoa (Cooked)

35 µg9% DV

Quinoa (Cooked) provides 35 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+29 µg, +470%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Quinoa (Cooked)

0.09 mg7% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.09 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Similar

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Quinoa (Cooked)

0.09 mg7% DV

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

Niacin (Vitamin B3)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.05 mg

Quinoa (Cooked)

0.34 mg2% DV

Quinoa (Cooked) provides 0.34 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+0.29 mg, +571%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Quinoa (Cooked)

0.19 mg4% DV

Quinoa (Cooked) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.12 mg).

Vitamin B6Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Quinoa (Cooked)

0.10 mg6% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.10 mg vs 0.03 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.3 µg13% DV

Quinoa (Cooked)

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

Quinoa (Cooked)

5.8 mg

Paneer (Indian Cottage Cheese) provides 7.5 mg vs 5.8 mg in Quinoa (Cooked) (+1.7 mg, +29%).

PotassiumQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Quinoa (Cooked)

143 mg3% DV

Quinoa (Cooked) provides 143 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+105 mg, +282%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

163 mg13% DV

Quinoa (Cooked)

14.1 mg1% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 14.1 mg in Quinoa (Cooked) (+149 mg, +1057%).

IronQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Quinoa (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+1.1 mg, +809%).

MagnesiumQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+47.0 mg, +768%).

PhosphorusQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 95.2 mg in Paneer (Indian Cottage Cheese) (+31.0 mg, +33%).

ZincQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.71 mg in Paneer (Indian Cottage Cheese) (+0.19 mg, +27%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Quinoa (Cooked)

0.19 g1% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.19 g in Quinoa (Cooked) (+4.6 g, +2429%).

Nutrient

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

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

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

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Quinoa (Cooked)

11.0 g22% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 11.0 g in Quinoa (Cooked) (+7.5 g, +68%).

CarbohydratesQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Quinoa (Cooked)

53.3 g19% DV

Quinoa (Cooked) provides 53.3 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+49.0 g, +1155%).

Dietary FiberQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0 g

Quinoa (Cooked)

7.0 g25% DV

Quinoa (Cooked) has higher dietary fiber (7.0 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Quinoa (Cooked)

4.8 g6% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 4.8 g in Quinoa (Cooked) (+18.2 g, +380%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Quinoa (Cooked)

2.2 g4% DV

Paneer (Indian Cottage Cheese) provides 2.6 g vs 2.2 g in Quinoa (Cooked) (+0.45 g, +21%).

Vitamins12 nutrients

Vitamin CSimilar

Paneer (Indian Cottage Cheese)

0 mg

Quinoa (Cooked)

0 mg

Both Paneer (Indian Cottage Cheese) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

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

Paneer (Indian Cottage Cheese)

182 µg20% DV

Quinoa (Cooked)

2.5 µg

Paneer (Indian Cottage Cheese) provides 182 µg vs 2.5 µg in Quinoa (Cooked) (+179 µg, +7172%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Quinoa (Cooked)

1.6 mg11% DV

Quinoa (Cooked) provides 1.6 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.2 mg, +290%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Quinoa (Cooked)

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Quinoa (Cooked)

105 µg26% DV

Quinoa (Cooked) provides 105 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+87 µg, +478%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Quinoa (Cooked)

0.27 mg22% DV

Quinoa (Cooked) provides 0.27 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.23 mg, +562%).

Riboflavin (Vitamin B2)Similar

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Quinoa (Cooked)

0.28 mg21% DV

Both Paneer (Indian Cottage Cheese) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.28 mg).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Quinoa (Cooked)

1.0 mg6% DV

Quinoa (Cooked) provides 1.0 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.88 mg, +580%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Quinoa (Cooked)

0.57 mg11% DV

Quinoa (Cooked) provides 0.57 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.22 mg, +61%).

Vitamin B6Quinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Quinoa (Cooked)

0.31 mg18% DV

Quinoa (Cooked) provides 0.31 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.23 mg, +281%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Quinoa (Cooked)

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

Quinoa (Cooked)

17.5 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.2 mg vs 17.5 mg in Quinoa (Cooked) (+4.7 mg, +27%).

PotassiumQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

111 mg2% DV

Quinoa (Cooked)

430 mg9% DV

Quinoa (Cooked) provides 430 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+319 mg, +287%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

485 mg37% DV

Quinoa (Cooked)

42.5 mg3% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 42.5 mg in Quinoa (Cooked) (+442 mg, +1041%).

IronQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Quinoa (Cooked)

3.7 mg21% DV

Quinoa (Cooked) provides 3.7 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+3.3 mg, +822%).

MagnesiumQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+142 mg, +780%).

PhosphorusQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

283 mg23% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 283 mg in Paneer (Indian Cottage Cheese) (+97.2 mg, +34%).

ZincQuinoa (Cooked) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 2.1 mg in Paneer (Indian Cottage Cheese) (+0.60 mg, +28%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Quinoa (Cooked)

0.58 g3% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 0.58 g in Quinoa (Cooked) (+13.8 g, +2394%).

Paneer (Indian Cottage Cheese) vs Quinoa (Cooked)

Paneer (Indian Cottage Cheese)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary