Side-by-Side Comparison

Paneer (Indian Cottage Cheese) vs Atlantic Salmon (Cooked/Baked)

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 pan-seared salmon fillet displaying delicate pink flaky texture

fish seafood

Atlantic Salmon (Cooked/Baked)

206Calories

22.1Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-30%

Atlantic Salmon (Cooked/Baked)

Atlantic Salmon (Cooked/Baked) has fewer calories (energy) (206 kcal vs 296 kcal, 90 kcal less).

Higher Protein

+21%

Atlantic Salmon (Cooked/Baked)

Atlantic Salmon (Cooked/Baked) provides 22.1 g vs 18.3 g in Paneer (Indian Cottage Cheese) (+3.8 g, +21%).

Higher Potassium

+249%

Atlantic Salmon (Cooked/Baked)

Atlantic Salmon (Cooked/Baked) provides 384 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+274 mg, +249%).

Lower Sugar

-100%

Atlantic Salmon (Cooked/Baked)

Atlantic Salmon (Cooked/Baked) has fewer total sugars (0 g vs 2.6 g, 2.6 g less).

Comparing per 100 g standard edible portion.

Nutrient

Paneer (Indian Cottage Cheese)100 g edible portion

Atlantic Salmon (Cooked/Baked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Atlantic Salmon (Cooked/Baked)

206 kcal10% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 206 kcal in Atlantic Salmon (Cooked/Baked) (+90 kcal, +44%).

ProteinAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Atlantic Salmon (Cooked/Baked)

22.1 g44% DV

Atlantic Salmon (Cooked/Baked) provides 22.1 g vs 18.3 g in Paneer (Indian Cottage Cheese) (+3.8 g, +21%).

CarbohydratesPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Atlantic Salmon (Cooked/Baked)

0 g

Paneer (Indian Cottage Cheese) has higher carbohydrates (4.2 g vs 0 g).

Dietary FiberSimilar

Paneer (Indian Cottage Cheese)

0 g

Atlantic Salmon (Cooked/Baked)

0 g

Both Paneer (Indian Cottage Cheese) and Atlantic Salmon (Cooked/Baked) provide similar amounts of dietary fiber (0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Atlantic Salmon (Cooked/Baked)

12.4 g16% DV

Paneer (Indian Cottage Cheese) provides 22.8 g vs 12.4 g in Atlantic Salmon (Cooked/Baked) (+10.5 g, +85%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Atlantic Salmon (Cooked/Baked)

0 g

Paneer (Indian Cottage Cheese) has higher total sugars (2.6 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Paneer (Indian Cottage Cheese)

0 mg

Atlantic Salmon (Cooked/Baked)

0 mg

Both Paneer (Indian Cottage Cheese) and Atlantic Salmon (Cooked/Baked) provide similar amounts of vitamin c (0 mg).

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

Paneer (Indian Cottage Cheese)

180 µg20% DV

Atlantic Salmon (Cooked/Baked)

12 µg1% DV

Paneer (Indian Cottage Cheese) provides 180 µg vs 12 µg in Atlantic Salmon (Cooked/Baked) (+168 µg, +1400%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Atlantic Salmon (Cooked/Baked)

11 µg55% DV

Atlantic Salmon (Cooked/Baked) provides 11 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+11 µg, +2100%).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Atlantic Salmon (Cooked/Baked)

3.6 mg24% DV

Atlantic Salmon (Cooked/Baked) provides 3.6 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+3.2 mg, +787%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Atlantic Salmon (Cooked/Baked)

0.1 µg

Paneer (Indian Cottage Cheese) provides 1.5 µg vs 0.1 µg in Atlantic Salmon (Cooked/Baked) (+1.4 µg, +1400%).

Folate (DFE)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Atlantic Salmon (Cooked/Baked)

29 µg7% DV

Atlantic Salmon (Cooked/Baked) provides 29 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+11 µg, +61%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Atlantic Salmon (Cooked/Baked)

0.23 mg19% DV

Atlantic Salmon (Cooked/Baked) provides 0.23 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.19 mg, +465%).

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

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Atlantic Salmon (Cooked/Baked)

0.14 mg10% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.14 mg in Atlantic Salmon (Cooked/Baked) (+0.14 mg, +106%).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Atlantic Salmon (Cooked/Baked)

8.7 mg54% DV

Atlantic Salmon (Cooked/Baked) provides 8.7 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+8.5 mg, +5667%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Atlantic Salmon (Cooked/Baked)

1.7 mg33% DV

Atlantic Salmon (Cooked/Baked) provides 1.7 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+1.3 mg, +374%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Atlantic Salmon (Cooked/Baked)

0.64 mg38% DV

Atlantic Salmon (Cooked/Baked) provides 0.64 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.56 mg, +700%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Atlantic Salmon (Cooked/Baked)

3.2 µg133% DV

Atlantic Salmon (Cooked/Baked) provides 3.2 µg vs 0.9 µg in Paneer (Indian Cottage Cheese) (+2.3 µg, +253%).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

Atlantic Salmon (Cooked/Baked)

60.0 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 60.0 mg vs 22.0 mg in Paneer (Indian Cottage Cheese) (+38.0 mg, +173%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

110 mg2% DV

Atlantic Salmon (Cooked/Baked)

384 mg8% DV

Atlantic Salmon (Cooked/Baked) provides 384 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+274 mg, +249%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

480 mg37% DV

Atlantic Salmon (Cooked/Baked)

12.0 mg1% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 12.0 mg in Atlantic Salmon (Cooked/Baked) (+468 mg, +3900%).

IronAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Atlantic Salmon (Cooked/Baked)

0.80 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 0.80 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.40 mg, +100%).

MagnesiumAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Atlantic Salmon (Cooked/Baked)

30.0 mg7% DV

Atlantic Salmon (Cooked/Baked) provides 30.0 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+12.0 mg, +67%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

280 mg22% DV

Atlantic Salmon (Cooked/Baked)

252 mg20% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 252 mg in Atlantic Salmon (Cooked/Baked) (+28.0 mg, +11%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Atlantic Salmon (Cooked/Baked)

0.64 mg6% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.64 mg in Atlantic Salmon (Cooked/Baked) (+1.5 mg, +228%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Atlantic Salmon (Cooked/Baked)

2.5 g13% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 2.5 g in Atlantic Salmon (Cooked/Baked) (+11.7 g, +468%).

Nutrient

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

Atlantic Salmon (Cooked/Baked)154 g (1 fillet (154 g))

Macronutrients6 nutrients

Calories (Energy)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Atlantic Salmon (Cooked/Baked)

317 kcal16% DV

Atlantic Salmon (Cooked/Baked) provides 317 kcal vs 148 kcal in Paneer (Indian Cottage Cheese) (+169 kcal, +114%).

ProteinAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Atlantic Salmon (Cooked/Baked)

34.0 g68% DV

Atlantic Salmon (Cooked/Baked) provides 34.0 g vs 9.2 g in Paneer (Indian Cottage Cheese) (+24.9 g, +272%).

CarbohydratesPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Atlantic Salmon (Cooked/Baked)

0 g

Paneer (Indian Cottage Cheese) has higher carbohydrates (2.1 g vs 0 g).

Dietary FiberSimilar

Paneer (Indian Cottage Cheese)

0 g

Atlantic Salmon (Cooked/Baked)

0 g

Both Paneer (Indian Cottage Cheese) and Atlantic Salmon (Cooked/Baked) provide similar amounts of dietary fiber (0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Atlantic Salmon (Cooked/Baked)

19.0 g24% DV

Atlantic Salmon (Cooked/Baked) provides 19.0 g vs 11.4 g in Paneer (Indian Cottage Cheese) (+7.6 g, +67%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Atlantic Salmon (Cooked/Baked)

0 g

Paneer (Indian Cottage Cheese) has higher total sugars (1.3 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Paneer (Indian Cottage Cheese)

0 mg

Atlantic Salmon (Cooked/Baked)

0 mg

Both Paneer (Indian Cottage Cheese) and Atlantic Salmon (Cooked/Baked) provide similar amounts of vitamin c (0 mg).

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

Paneer (Indian Cottage Cheese)

90 µg10% DV

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

Paneer (Indian Cottage Cheese) provides 90 µg vs 18 µg in Atlantic Salmon (Cooked/Baked) (+72 µg, +387%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.3 µg1% DV

Atlantic Salmon (Cooked/Baked)

17 µg85% DV

Atlantic Salmon (Cooked/Baked) provides 17 µg vs 0.3 µg in Paneer (Indian Cottage Cheese) (+17 µg, +6676%).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Atlantic Salmon (Cooked/Baked)

5.5 mg36% DV

Atlantic Salmon (Cooked/Baked) provides 5.5 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+5.3 mg, +2633%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Atlantic Salmon (Cooked/Baked)

0.2 µg

Paneer (Indian Cottage Cheese) provides 0.8 µg vs 0.2 µg in Atlantic Salmon (Cooked/Baked) (+0.6 µg, +387%).

Folate (DFE)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Atlantic Salmon (Cooked/Baked)

45 µg11% DV

Atlantic Salmon (Cooked/Baked) provides 45 µg vs 9.0 µg in Paneer (Indian Cottage Cheese) (+36 µg, +396%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Atlantic Salmon (Cooked/Baked)

0.35 mg29% DV

Atlantic Salmon (Cooked/Baked) provides 0.35 mg vs 0.02 mg in Paneer (Indian Cottage Cheese) (+0.33 mg, +1640%).

Riboflavin (Vitamin B2)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Atlantic Salmon (Cooked/Baked)

0.21 mg16% DV

Atlantic Salmon (Cooked/Baked) provides 0.21 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.07 mg, +50%).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.08 mg

Atlantic Salmon (Cooked/Baked)

13.3 mg83% DV

Atlantic Salmon (Cooked/Baked) provides 13.3 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+13.2 mg, +17661%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Atlantic Salmon (Cooked/Baked)

2.6 mg51% DV

Atlantic Salmon (Cooked/Baked) provides 2.6 mg vs 0.18 mg in Paneer (Indian Cottage Cheese) (+2.4 mg, +1361%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Atlantic Salmon (Cooked/Baked)

0.99 mg58% DV

Atlantic Salmon (Cooked/Baked) provides 0.99 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.95 mg, +2364%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.5 µg19% DV

Atlantic Salmon (Cooked/Baked)

4.9 µg204% DV

Atlantic Salmon (Cooked/Baked) provides 4.9 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+4.4 µg, +988%).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

11.0 mg

Atlantic Salmon (Cooked/Baked)

92.4 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 92.4 mg vs 11.0 mg in Paneer (Indian Cottage Cheese) (+81.4 mg, +740%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Atlantic Salmon (Cooked/Baked)

591 mg13% DV

Atlantic Salmon (Cooked/Baked) provides 591 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+536 mg, +975%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

240 mg18% DV

Atlantic Salmon (Cooked/Baked)

18.5 mg1% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 18.5 mg in Atlantic Salmon (Cooked/Baked) (+222 mg, +1199%).

IronAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Atlantic Salmon (Cooked/Baked)

1.2 mg7% DV

Atlantic Salmon (Cooked/Baked) provides 1.2 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+1.0 mg, +516%).

MagnesiumAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Atlantic Salmon (Cooked/Baked)

46.2 mg11% DV

Atlantic Salmon (Cooked/Baked) provides 46.2 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+37.2 mg, +413%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

140 mg11% DV

Atlantic Salmon (Cooked/Baked)

388 mg31% DV

Atlantic Salmon (Cooked/Baked) provides 388 mg vs 140 mg in Paneer (Indian Cottage Cheese) (+248 mg, +177%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Atlantic Salmon (Cooked/Baked)

0.99 mg9% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.99 mg in Atlantic Salmon (Cooked/Baked) (+0.06 mg, +7%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Atlantic Salmon (Cooked/Baked)

3.9 g19% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 3.9 g in Atlantic Salmon (Cooked/Baked) (+3.2 g, +84%).

Nutrient

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

Atlantic Salmon (Cooked/Baked)Amount per 100 kcal (49 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Atlantic Salmon (Cooked/Baked)

101 kcal5% DV

Both Paneer (Indian Cottage Cheese) and Atlantic Salmon (Cooked/Baked) provide similar amounts of calories (energy) (101 kcal).

ProteinAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Atlantic Salmon (Cooked/Baked)

10.8 g22% DV

Atlantic Salmon (Cooked/Baked) provides 10.8 g vs 6.2 g in Paneer (Indian Cottage Cheese) (+4.6 g, +74%).

CarbohydratesPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Atlantic Salmon (Cooked/Baked)

0 g

Paneer (Indian Cottage Cheese) has higher carbohydrates (1.4 g vs 0 g).

Dietary FiberSimilar

Paneer (Indian Cottage Cheese)

0 g

Atlantic Salmon (Cooked/Baked)

0 g

Both Paneer (Indian Cottage Cheese) and Atlantic Salmon (Cooked/Baked) provide similar amounts of dietary fiber (0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Atlantic Salmon (Cooked/Baked)

6.1 g8% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 6.1 g in Atlantic Salmon (Cooked/Baked) (+1.7 g, +28%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Atlantic Salmon (Cooked/Baked)

0 g

Paneer (Indian Cottage Cheese) has higher total sugars (0.88 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Paneer (Indian Cottage Cheese)

0 mg

Atlantic Salmon (Cooked/Baked)

0 mg

Both Paneer (Indian Cottage Cheese) and Atlantic Salmon (Cooked/Baked) provide similar amounts of vitamin c (0 mg).

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

Paneer (Indian Cottage Cheese)

61 µg7% DV

Atlantic Salmon (Cooked/Baked)

5.9 µg1% DV

Paneer (Indian Cottage Cheese) provides 61 µg vs 5.9 µg in Atlantic Salmon (Cooked/Baked) (+55 µg, +941%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.2 µg1% DV

Atlantic Salmon (Cooked/Baked)

5.4 µg27% DV

Atlantic Salmon (Cooked/Baked) provides 5.4 µg vs 0.2 µg in Paneer (Indian Cottage Cheese) (+5.2 µg, +3071%).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Atlantic Salmon (Cooked/Baked)

1.7 mg12% DV

Atlantic Salmon (Cooked/Baked) provides 1.7 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+1.6 mg, +1179%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg

Atlantic Salmon (Cooked/Baked)

0.0 µg

Paneer (Indian Cottage Cheese) provides 0.5 µg vs 0.0 µg in Atlantic Salmon (Cooked/Baked) (+0.5 µg, +941%).

Folate (DFE)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Atlantic Salmon (Cooked/Baked)

14 µg4% DV

Atlantic Salmon (Cooked/Baked) provides 14 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+8.1 µg, +132%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Atlantic Salmon (Cooked/Baked)

0.11 mg9% DV

Atlantic Salmon (Cooked/Baked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Similar

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Atlantic Salmon (Cooked/Baked)

0.07 mg5% DV

Both Paneer (Indian Cottage Cheese) and Atlantic Salmon (Cooked/Baked) provide similar amounts of riboflavin (vitamin b2) (0.10 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.05 mg

Atlantic Salmon (Cooked/Baked)

4.2 mg26% DV

Atlantic Salmon (Cooked/Baked) provides 4.2 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+4.2 mg, +8211%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Atlantic Salmon (Cooked/Baked)

0.81 mg16% DV

Atlantic Salmon (Cooked/Baked) provides 0.81 mg vs 0.12 mg in Paneer (Indian Cottage Cheese) (+0.69 mg, +584%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Atlantic Salmon (Cooked/Baked)

0.31 mg18% DV

Atlantic Salmon (Cooked/Baked) provides 0.31 mg vs 0.03 mg in Paneer (Indian Cottage Cheese) (+0.29 mg, +1053%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.3 µg13% DV

Atlantic Salmon (Cooked/Baked)

1.6 µg65% DV

Atlantic Salmon (Cooked/Baked) provides 1.6 µg vs 0.3 µg in Paneer (Indian Cottage Cheese) (+1.3 µg, +409%).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

7.5 mg

Atlantic Salmon (Cooked/Baked)

29.4 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 29.4 mg vs 7.5 mg in Paneer (Indian Cottage Cheese) (+21.9 mg, +293%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Atlantic Salmon (Cooked/Baked)

188 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 188 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+151 mg, +403%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

163 mg13% DV

Atlantic Salmon (Cooked/Baked)

5.9 mg

Paneer (Indian Cottage Cheese) provides 163 mg vs 5.9 mg in Atlantic Salmon (Cooked/Baked) (+157 mg, +2676%).

IronAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Atlantic Salmon (Cooked/Baked)

0.39 mg2% DV

Atlantic Salmon (Cooked/Baked) provides 0.39 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.26 mg, +188%).

MagnesiumAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Atlantic Salmon (Cooked/Baked)

14.7 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 14.7 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+8.6 mg, +140%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Atlantic Salmon (Cooked/Baked)

123 mg10% DV

Atlantic Salmon (Cooked/Baked) provides 123 mg vs 95.2 mg in Paneer (Indian Cottage Cheese) (+28.3 mg, +30%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Atlantic Salmon (Cooked/Baked)

0.31 mg3% DV

Paneer (Indian Cottage Cheese) provides 0.71 mg vs 0.31 mg in Atlantic Salmon (Cooked/Baked) (+0.40 mg, +128%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Atlantic Salmon (Cooked/Baked)

1.2 g6% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 1.2 g in Atlantic Salmon (Cooked/Baked) (+3.6 g, +294%).

Nutrient

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

Atlantic Salmon (Cooked/Baked)Normalized to 300 kcal (146 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Atlantic Salmon (Cooked/Baked)

301 kcal15% DV

Both Paneer (Indian Cottage Cheese) and Atlantic Salmon (Cooked/Baked) provide similar amounts of calories (energy) (299 kcal).

ProteinAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Atlantic Salmon (Cooked/Baked)

32.3 g65% DV

Atlantic Salmon (Cooked/Baked) provides 32.3 g vs 18.5 g in Paneer (Indian Cottage Cheese) (+13.8 g, +75%).

CarbohydratesPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Atlantic Salmon (Cooked/Baked)

0 g

Paneer (Indian Cottage Cheese) has higher carbohydrates (4.2 g vs 0 g).

Dietary FiberSimilar

Paneer (Indian Cottage Cheese)

0 g

Atlantic Salmon (Cooked/Baked)

0 g

Both Paneer (Indian Cottage Cheese) and Atlantic Salmon (Cooked/Baked) provide similar amounts of dietary fiber (0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Atlantic Salmon (Cooked/Baked)

18.0 g23% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 18.0 g in Atlantic Salmon (Cooked/Baked) (+5.0 g, +28%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Atlantic Salmon (Cooked/Baked)

0 g

Paneer (Indian Cottage Cheese) has higher total sugars (2.6 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Paneer (Indian Cottage Cheese)

0 mg

Atlantic Salmon (Cooked/Baked)

0 mg

Both Paneer (Indian Cottage Cheese) and Atlantic Salmon (Cooked/Baked) provide similar amounts of vitamin c (0 mg).

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

Paneer (Indian Cottage Cheese)

182 µg20% DV

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

Paneer (Indian Cottage Cheese) provides 182 µg vs 18 µg in Atlantic Salmon (Cooked/Baked) (+164 µg, +938%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Atlantic Salmon (Cooked/Baked)

16 µg80% DV

Atlantic Salmon (Cooked/Baked) provides 16 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+16 µg, +3080%).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Atlantic Salmon (Cooked/Baked)

5.2 mg35% DV

Atlantic Salmon (Cooked/Baked) provides 5.2 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+4.8 mg, +1183%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Atlantic Salmon (Cooked/Baked)

0.1 µg

Paneer (Indian Cottage Cheese) provides 1.5 µg vs 0.1 µg in Atlantic Salmon (Cooked/Baked) (+1.4 µg, +938%).

Folate (DFE)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Atlantic Salmon (Cooked/Baked)

42 µg11% DV

Atlantic Salmon (Cooked/Baked) provides 42 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+24 µg, +133%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Atlantic Salmon (Cooked/Baked)

0.33 mg27% DV

Atlantic Salmon (Cooked/Baked) provides 0.33 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.29 mg, +717%).

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

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Atlantic Salmon (Cooked/Baked)

0.20 mg15% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.20 mg in Atlantic Salmon (Cooked/Baked) (+0.08 mg, +42%).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Atlantic Salmon (Cooked/Baked)

12.6 mg79% DV

Atlantic Salmon (Cooked/Baked) provides 12.6 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+12.5 mg, +8236%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Atlantic Salmon (Cooked/Baked)

2.4 mg48% DV

Atlantic Salmon (Cooked/Baked) provides 2.4 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+2.1 mg, +586%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Atlantic Salmon (Cooked/Baked)

0.93 mg55% DV

Atlantic Salmon (Cooked/Baked) provides 0.93 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.85 mg, +1056%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Atlantic Salmon (Cooked/Baked)

4.6 µg193% DV

Atlantic Salmon (Cooked/Baked) provides 4.6 µg vs 0.9 µg in Paneer (Indian Cottage Cheese) (+3.7 µg, +411%).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Atlantic Salmon (Cooked/Baked)

87.6 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 87.6 mg vs 22.2 mg in Paneer (Indian Cottage Cheese) (+65.4 mg, +294%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

111 mg2% DV

Atlantic Salmon (Cooked/Baked)

561 mg12% DV

Atlantic Salmon (Cooked/Baked) provides 561 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+450 mg, +405%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

485 mg37% DV

Atlantic Salmon (Cooked/Baked)

17.5 mg1% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 17.5 mg in Atlantic Salmon (Cooked/Baked) (+467 mg, +2667%).

IronAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Atlantic Salmon (Cooked/Baked)

1.2 mg6% DV

Atlantic Salmon (Cooked/Baked) provides 1.2 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.76 mg, +189%).

MagnesiumAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Atlantic Salmon (Cooked/Baked)

43.8 mg10% DV

Atlantic Salmon (Cooked/Baked) provides 43.8 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+25.6 mg, +141%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Paneer (Indian Cottage Cheese)

283 mg23% DV

Atlantic Salmon (Cooked/Baked)

368 mg29% DV

Atlantic Salmon (Cooked/Baked) provides 368 mg vs 283 mg in Paneer (Indian Cottage Cheese) (+85.1 mg, +30%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Atlantic Salmon (Cooked/Baked)

0.93 mg8% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.93 mg in Atlantic Salmon (Cooked/Baked) (+1.2 mg, +127%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Atlantic Salmon (Cooked/Baked)

3.7 g18% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 3.7 g in Atlantic Salmon (Cooked/Baked) (+10.7 g, +293%).

Paneer (Indian Cottage Cheese) vs Atlantic Salmon (Cooked/Baked)

Paneer (Indian Cottage Cheese)

Atlantic Salmon (Cooked/Baked)

Nutritional Takeaways

Comparison Summary