Paneer (Indian Cottage Cheese) vs Spinach (Raw)
Factual nutritional comparison based on verified food composition records.
Nutritional Takeaways
Based on standard 100g edible portion comparison
Spinach (Raw) has fewer calories (energy) (23 kcal vs 296 kcal, 273 kcal less).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 2.9 g in Spinach (Raw) (+15.4 g, +540%).
Spinach (Raw) provides 2.2 g vs 0 g in Paneer (Indian Cottage Cheese) (+2.2 g).
Spinach (Raw) provides 28.1 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+28.1 mg).
Macronutrients6 nutrients
Paneer (Indian Cottage Cheese) provides 296 kcal vs 23 kcal in Spinach (Raw) (+273 kcal, +1187%).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 2.9 g in Spinach (Raw) (+15.4 g, +540%).
Paneer (Indian Cottage Cheese) provides 4.2 g vs 3.6 g in Spinach (Raw) (+0.57 g, +16%).
Spinach (Raw) has higher dietary fiber (2.2 g vs 0 g).
Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.39 g in Spinach (Raw) (+22.4 g, +5746%).
Paneer (Indian Cottage Cheese) provides 2.6 g vs 0.42 g in Spinach (Raw) (+2.2 g, +519%).
Vitamins12 nutrients
Spinach (Raw) has higher vitamin c (28.1 mg vs 0 mg).
Spinach (Raw) provides 469 µg vs 180 µg in Paneer (Indian Cottage Cheese) (+289 µg, +161%).
Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).
Spinach (Raw) provides 2.0 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.6 mg, +407%).
Spinach (Raw) provides 483 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+481 µg, +32093%).
Spinach (Raw) provides 194 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+176 µg, +978%).
Both Paneer (Indian Cottage Cheese) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.04 mg).
Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.19 mg in Spinach (Raw) (+0.09 mg, +48%).
Spinach (Raw) provides 0.72 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.57 mg, +383%).
Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.07 mg in Spinach (Raw) (+0.28 mg, +438%).
Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.08 mg).
Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).
Minerals7 nutrients
Spinach (Raw) provides 79.0 mg vs 22.0 mg in Paneer (Indian Cottage Cheese) (+57.0 mg, +259%).
Spinach (Raw) provides 558 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+448 mg, +407%).
Paneer (Indian Cottage Cheese) provides 480 mg vs 99.0 mg in Spinach (Raw) (+381 mg, +385%).
Spinach (Raw) provides 2.7 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+2.3 mg, +578%).
Spinach (Raw) provides 79.0 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+61.0 mg, +339%).
Paneer (Indian Cottage Cheese) provides 280 mg vs 49.0 mg in Spinach (Raw) (+231 mg, +471%).
Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.53 mg in Spinach (Raw) (+1.6 mg, +296%).
Lipids1 nutrients
Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.06 g in Spinach (Raw) (+14.1 g, +22440%).