Side-by-Side Comparison

Paneer (Indian Cottage Cheese) vs Sweet Potato (Baked/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

Baked sweet potato split open showing vivid orange flesh with natural steam

vegetables

Sweet Potato (Baked/Cooked)

90Calories

2.0Protein

3.3Fiber

19.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-70%

Sweet Potato (Baked/Cooked)

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

Higher Protein

+810%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+16.3 g, +810%).

Higher Dietary Fiber

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 3.3 g vs 0 g in Paneer (Indian Cottage Cheese) (+3.3 g).

Higher Vitamin C

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+19.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Paneer (Indian Cottage Cheese)100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 90 kcal in Sweet Potato (Baked/Cooked) (+206 kcal, +229%).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+16.3 g, +810%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Sweet Potato (Baked/Cooked) provides 20.7 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+16.5 g, +393%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0 g

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Sweet Potato (Baked/Cooked) has higher dietary fiber (3.3 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Sweet Potato (Baked/Cooked)

0.15 g

Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+22.7 g, +15100%).

Total SugarsSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Sweet Potato (Baked/Cooked) provides 6.5 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+3.9 g, +149%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0 mg

Sweet Potato (Baked/Cooked)

19.6 mg22% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (19.6 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

180 µg20% DV

Sweet Potato (Baked/Cooked)

961 µg107% DV

Sweet Potato (Baked/Cooked) provides 961 µg vs 180 µg in Paneer (Indian Cottage Cheese) (+781 µg, +434%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Sweet Potato (Baked/Cooked)

0 µg

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

Vitamin ESweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.71 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.31 mg, +77%).

Vitamin KSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.3 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+0.8 µg, +53%).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Paneer (Indian Cottage Cheese) provides 18 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+12 µg, +200%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Sweet Potato (Baked/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

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.11 mg in Sweet Potato (Baked/Cooked) (+0.17 mg, +164%).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Sweet Potato (Baked/Cooked) provides 1.5 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+1.3 mg, +891%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.53 mg, +153%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Sweet Potato (Baked/Cooked) provides 0.29 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.21 mg, +257%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Sweet Potato (Baked/Cooked)

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 22.0 mg in Paneer (Indian Cottage Cheese) (+14.0 mg, +64%).

PotassiumSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

110 mg2% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Sweet Potato (Baked/Cooked) provides 475 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+365 mg, +332%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

480 mg37% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 38.0 mg in Sweet Potato (Baked/Cooked) (+442 mg, +1163%).

IronSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Sweet Potato (Baked/Cooked) provides 0.69 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.29 mg, +72%).

MagnesiumSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Sweet Potato (Baked/Cooked) provides 27.0 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+9.0 mg, +50%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

280 mg22% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 54.0 mg in Sweet Potato (Baked/Cooked) (+226 mg, +419%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+1.8 mg, +556%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Sweet Potato (Baked/Cooked)

0.05 g

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.05 g in Sweet Potato (Baked/Cooked) (+14.2 g, +28300%).

Nutrient

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

Sweet Potato (Baked/Cooked)114 g (1 medium baked potato (114 g))

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Paneer (Indian Cottage Cheese) provides 148 kcal vs 103 kcal in Sweet Potato (Baked/Cooked) (+45 kcal, +44%).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 2.3 g in Sweet Potato (Baked/Cooked) (+6.9 g, +299%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Sweet Potato (Baked/Cooked) provides 23.6 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+21.5 g, +1024%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0 g

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Sweet Potato (Baked/Cooked) has higher dietary fiber (3.8 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Sweet Potato (Baked/Cooked)

0.17 g

Paneer (Indian Cottage Cheese) provides 11.4 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+11.2 g, +6567%).

Total SugarsSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Sweet Potato (Baked/Cooked) provides 7.4 g vs 1.3 g in Paneer (Indian Cottage Cheese) (+6.1 g, +468%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0 mg

Sweet Potato (Baked/Cooked)

22.3 mg25% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (22.3 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

90 µg10% DV

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Sweet Potato (Baked/Cooked) provides 1,096 µg vs 90 µg in Paneer (Indian Cottage Cheese) (+1,006 µg, +1117%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.3 µg1% DV

Sweet Potato (Baked/Cooked)

0 µg

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

Vitamin ESweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.81 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.61 mg, +305%).

Vitamin KSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.6 µg vs 0.8 µg in Paneer (Indian Cottage Cheese) (+1.9 µg, +250%).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Paneer (Indian Cottage Cheese) provides 9.0 µg vs 6.8 µg in Sweet Potato (Baked/Cooked) (+2.2 µg, +32%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Both Paneer (Indian Cottage Cheese) and Sweet Potato (Baked/Cooked) provide similar amounts of riboflavin (vitamin b2) (0.14 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.08 mg

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+1.6 mg, +2160%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.18 mg in Paneer (Indian Cottage Cheese) (+0.83 mg, +476%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.29 mg, +715%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg19% DV

Sweet Potato (Baked/Cooked)

0 µg

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

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

11.0 mg

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 11.0 mg in Paneer (Indian Cottage Cheese) (+30.0 mg, +273%).

PotassiumSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Sweet Potato (Baked/Cooked) provides 542 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+487 mg, +885%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

240 mg18% DV

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 43.3 mg in Sweet Potato (Baked/Cooked) (+197 mg, +454%).

IronSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.59 mg, +293%).

MagnesiumSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Sweet Potato (Baked/Cooked) provides 30.8 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+21.8 mg, +242%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

140 mg11% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Paneer (Indian Cottage Cheese) provides 140 mg vs 61.6 mg in Sweet Potato (Baked/Cooked) (+78.4 mg, +127%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.69 mg, +188%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Sweet Potato (Baked/Cooked)

0.06 g

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+7.0 g, +12356%).

Nutrient

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

Sweet Potato (Baked/Cooked)Amount per 100 kcal (111 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

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

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 2.2 g in Sweet Potato (Baked/Cooked) (+4.0 g, +179%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Sweet Potato (Baked/Cooked) provides 23.0 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+21.6 g, +1510%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0 g

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Sweet Potato (Baked/Cooked) has higher dietary fiber (3.7 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Sweet Potato (Baked/Cooked)

0.17 g

Paneer (Indian Cottage Cheese) provides 7.8 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+7.6 g, +4556%).

Total SugarsSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Sweet Potato (Baked/Cooked) provides 7.2 g vs 0.88 g in Paneer (Indian Cottage Cheese) (+6.3 g, +714%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0 mg

Sweet Potato (Baked/Cooked)

21.8 mg24% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (21.8 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

61 µg7% DV

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Sweet Potato (Baked/Cooked) provides 1,067 µg vs 61 µg in Paneer (Indian Cottage Cheese) (+1,006 µg, +1643%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.2 µg1% DV

Sweet Potato (Baked/Cooked)

0 µg

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

Vitamin ESweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.65 mg, +479%).

Vitamin KSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.5 µg

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.6 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+2.0 µg, +401%).

Folate (DFE)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Sweet Potato (Baked/Cooked) provides 6.7 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+0.5 µg, +9%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Similar

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

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

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.05 mg

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+1.6 mg, +3136%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.12 mg in Paneer (Indian Cottage Cheese) (+0.86 mg, +725%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.03 mg in Paneer (Indian Cottage Cheese) (+0.29 mg, +1067%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.3 µg13% DV

Sweet Potato (Baked/Cooked)

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.3 µg vs 0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

7.5 mg

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 7.5 mg in Paneer (Indian Cottage Cheese) (+32.5 mg, +434%).

PotassiumSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Sweet Potato (Baked/Cooked) provides 527 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+490 mg, +1310%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

163 mg13% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 42.2 mg in Sweet Potato (Baked/Cooked) (+121 mg, +287%).

IronSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Sweet Potato (Baked/Cooked) provides 0.77 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.63 mg, +463%).

MagnesiumSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Sweet Potato (Baked/Cooked) provides 30.0 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+23.9 mg, +390%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Paneer (Indian Cottage Cheese) provides 95.2 mg vs 59.9 mg in Sweet Potato (Baked/Cooked) (+35.3 mg, +59%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Paneer (Indian Cottage Cheese) provides 0.71 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.36 mg, +101%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Sweet Potato (Baked/Cooked)

0.06 g

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+4.8 g, +8599%).

Nutrient

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

Sweet Potato (Baked/Cooked)Normalized to 300 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

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

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 6.7 g in Sweet Potato (Baked/Cooked) (+11.8 g, +176%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Sweet Potato (Baked/Cooked) provides 69.0 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+64.7 g, +1526%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0 g

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Sweet Potato (Baked/Cooked) has higher dietary fiber (11.0 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+22.5 g, +4510%).

Total SugarsSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Sweet Potato (Baked/Cooked) provides 21.6 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+19.0 g, +722%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0 mg

Sweet Potato (Baked/Cooked)

65.3 mg73% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (65.3 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

182 µg20% DV

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Sweet Potato (Baked/Cooked) provides 3,200 µg vs 182 µg in Paneer (Indian Cottage Cheese) (+3,018 µg, +1660%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Sweet Potato (Baked/Cooked)

0 µg

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

Vitamin ESweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Sweet Potato (Baked/Cooked) provides 2.4 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+2.0 mg, +485%).

Vitamin KSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Sweet Potato (Baked/Cooked) provides 7.7 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+6.1 µg, +406%).

Folate (DFE)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

Sweet Potato (Baked/Cooked) provides 20 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+1.8 µg, +10%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Sweet Potato (Baked/Cooked) provides 0.36 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.32 mg, +782%).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Sweet Potato (Baked/Cooked) provides 0.35 mg vs 0.28 mg in Paneer (Indian Cottage Cheese) (+0.07 mg, +25%).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Sweet Potato (Baked/Cooked) provides 5.0 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+4.8 mg, +3168%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+2.6 mg, +733%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.87 mg, +1079%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Sweet Potato (Baked/Cooked)

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Sweet Potato (Baked/Cooked)

120 mg5% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 22.2 mg in Paneer (Indian Cottage Cheese) (+97.7 mg, +440%).

PotassiumSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

111 mg2% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Sweet Potato (Baked/Cooked) provides 1,582 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+1,471 mg, +1324%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

485 mg37% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 127 mg in Sweet Potato (Baked/Cooked) (+358 mg, +283%).

IronSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Sweet Potato (Baked/Cooked) provides 2.3 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.9 mg, +469%).

MagnesiumSweet Potato (Baked/Cooked) higher

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Sweet Potato (Baked/Cooked) provides 89.9 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+71.7 mg, +395%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

283 mg23% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Paneer (Indian Cottage Cheese) provides 283 mg vs 180 mg in Sweet Potato (Baked/Cooked) (+103 mg, +57%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 1.1 mg in Sweet Potato (Baked/Cooked) (+1.1 mg, +99%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+14.2 g, +8514%).

Paneer (Indian Cottage Cheese) vs Sweet Potato (Baked/Cooked)

Paneer (Indian Cottage Cheese)

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary