Side-by-Side Comparison

Paneer (Indian Cottage Cheese) vs Tangerines (Mandarins & Tangelos)

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

Fresh peeled mandarin tangerine with separated juicy citrus segments

fruits

Tangerines (Mandarins & Tangelos)

53Calories

0.8Protein

1.8Fiber

26.7Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-82%

Tangerines (Mandarins & Tangelos)

Tangerines (Mandarins & Tangelos) has fewer calories (energy) (53 kcal vs 296 kcal, 243 kcal less).

Higher Protein

+2159%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.81 g in Tangerines (Mandarins & Tangelos) (+17.5 g, +2159%).

Higher Dietary Fiber

Tangerines (Mandarins & Tangelos)

Tangerines (Mandarins & Tangelos) provides 1.8 g vs 0 g in Paneer (Indian Cottage Cheese) (+1.8 g).

Higher Vitamin C

Tangerines (Mandarins & Tangelos)

Tangerines (Mandarins & Tangelos) provides 26.7 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+26.7 mg).

Comparing per 100 g standard edible portion.

Nutrient

Paneer (Indian Cottage Cheese)100 g edible portion

Tangerines (Mandarins & Tangelos)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Tangerines (Mandarins & Tangelos)

53 kcal3% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 53 kcal in Tangerines (Mandarins & Tangelos) (+243 kcal, +458%).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Tangerines (Mandarins & Tangelos)

0.81 g2% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.81 g in Tangerines (Mandarins & Tangelos) (+17.5 g, +2159%).

CarbohydratesTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Tangerines (Mandarins & Tangelos)

13.3 g5% DV

Tangerines (Mandarins & Tangelos) provides 13.3 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+9.1 g, +218%).

Dietary FiberTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0 g

Tangerines (Mandarins & Tangelos)

1.8 g6% DV

Tangerines (Mandarins & Tangelos) has higher dietary fiber (1.8 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Tangerines (Mandarins & Tangelos)

0.31 g

Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.31 g in Tangerines (Mandarins & Tangelos) (+22.5 g, +7255%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Tangerines (Mandarins & Tangelos)

10.6 g21% DV

Tangerines (Mandarins & Tangelos) provides 10.6 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+8.0 g, +307%).

Vitamins12 nutrients

Vitamin CTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0 mg

Tangerines (Mandarins & Tangelos)

26.7 mg30% DV

Tangerines (Mandarins & Tangelos) has higher vitamin c (26.7 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

180 µg20% DV

Tangerines (Mandarins & Tangelos)

34 µg4% DV

Paneer (Indian Cottage Cheese) provides 180 µg vs 34 µg in Tangerines (Mandarins & Tangelos) (+146 µg, +429%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Tangerines (Mandarins & Tangelos)

0 µg

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

Vitamin EPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Tangerines (Mandarins & Tangelos)

0.20 mg1% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.20 mg in Tangerines (Mandarins & Tangelos) (+0.20 mg, +100%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Tangerines (Mandarins & Tangelos)

0 µg

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

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Tangerines (Mandarins & Tangelos)

16 µg4% DV

Paneer (Indian Cottage Cheese) provides 18 µg vs 16 µg in Tangerines (Mandarins & Tangelos) (+2.0 µg, +13%).

Thiamin (Vitamin B1)Similar

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Tangerines (Mandarins & Tangelos)

0.06 mg5% DV

Both Paneer (Indian Cottage Cheese) and Tangerines (Mandarins & Tangelos) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

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

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Tangerines (Mandarins & Tangelos)

0.04 mg3% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.04 mg in Tangerines (Mandarins & Tangelos) (+0.24 mg, +678%).

Niacin (Vitamin B3)Tangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Tangerines (Mandarins & Tangelos)

0.38 mg2% DV

Tangerines (Mandarins & Tangelos) provides 0.38 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.23 mg, +151%).

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

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Tangerines (Mandarins & Tangelos)

0.22 mg4% DV

Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.22 mg in Tangerines (Mandarins & Tangelos) (+0.13 mg, +62%).

Vitamin B6Similar

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Tangerines (Mandarins & Tangelos)

0.08 mg5% DV

Both Paneer (Indian Cottage Cheese) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Tangerines (Mandarins & Tangelos)

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

Tangerines (Mandarins & Tangelos)

2.0 mg

Paneer (Indian Cottage Cheese) provides 22.0 mg vs 2.0 mg in Tangerines (Mandarins & Tangelos) (+20.0 mg, +1000%).

PotassiumTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

110 mg2% DV

Tangerines (Mandarins & Tangelos)

166 mg4% DV

Tangerines (Mandarins & Tangelos) provides 166 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+56.0 mg, +51%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

480 mg37% DV

Tangerines (Mandarins & Tangelos)

37.0 mg3% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 37.0 mg in Tangerines (Mandarins & Tangelos) (+443 mg, +1197%).

IronPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Tangerines (Mandarins & Tangelos)

0.15 mg1% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.15 mg in Tangerines (Mandarins & Tangelos) (+0.25 mg, +167%).

MagnesiumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Tangerines (Mandarins & Tangelos)

12.0 mg3% DV

Paneer (Indian Cottage Cheese) provides 18.0 mg vs 12.0 mg in Tangerines (Mandarins & Tangelos) (+6.0 mg, +50%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

280 mg22% DV

Tangerines (Mandarins & Tangelos)

20.0 mg2% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 20.0 mg in Tangerines (Mandarins & Tangelos) (+260 mg, +1300%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Tangerines (Mandarins & Tangelos)

0.07 mg1% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.07 mg in Tangerines (Mandarins & Tangelos) (+2.0 mg, +2900%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Tangerines (Mandarins & Tangelos)

0.04 g

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.04 g in Tangerines (Mandarins & Tangelos) (+14.2 g, +36310%).

Nutrient

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

Tangerines (Mandarins & Tangelos)88 g (1 medium tangerine (88 g))

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Tangerines (Mandarins & Tangelos)

47 kcal2% DV

Paneer (Indian Cottage Cheese) provides 148 kcal vs 47 kcal in Tangerines (Mandarins & Tangelos) (+101 kcal, +217%).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Tangerines (Mandarins & Tangelos)

0.71 g1% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 0.71 g in Tangerines (Mandarins & Tangelos) (+8.4 g, +1184%).

CarbohydratesTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Tangerines (Mandarins & Tangelos)

11.7 g4% DV

Tangerines (Mandarins & Tangelos) provides 11.7 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+9.6 g, +459%).

Dietary FiberTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0 g

Tangerines (Mandarins & Tangelos)

1.6 g6% DV

Tangerines (Mandarins & Tangelos) has higher dietary fiber (1.6 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Tangerines (Mandarins & Tangelos)

0.27 g

Paneer (Indian Cottage Cheese) provides 11.4 g vs 0.27 g in Tangerines (Mandarins & Tangelos) (+11.1 g, +4079%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Tangerines (Mandarins & Tangelos)

9.3 g19% DV

Tangerines (Mandarins & Tangelos) provides 9.3 g vs 1.3 g in Paneer (Indian Cottage Cheese) (+8.0 g, +616%).

Vitamins12 nutrients

Vitamin CTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0 mg

Tangerines (Mandarins & Tangelos)

23.5 mg26% DV

Tangerines (Mandarins & Tangelos) has higher vitamin c (23.5 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

90 µg10% DV

Tangerines (Mandarins & Tangelos)

30 µg3% DV

Paneer (Indian Cottage Cheese) provides 90 µg vs 30 µg in Tangerines (Mandarins & Tangelos) (+60 µg, +201%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.3 µg1% DV

Tangerines (Mandarins & Tangelos)

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

Tangerines (Mandarins & Tangelos)

0.18 mg1% DV

Both Paneer (Indian Cottage Cheese) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin e (0.20 mg).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Tangerines (Mandarins & Tangelos)

0 µg

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

Folate (DFE)Tangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Tangerines (Mandarins & Tangelos)

14 µg4% DV

Tangerines (Mandarins & Tangelos) provides 14 µg vs 9.0 µg in Paneer (Indian Cottage Cheese) (+5.1 µg, +56%).

Thiamin (Vitamin B1)Similar

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Tangerines (Mandarins & Tangelos)

0.05 mg4% DV

Both Paneer (Indian Cottage Cheese) and Tangerines (Mandarins & Tangelos) 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

Tangerines (Mandarins & Tangelos)

0.03 mg2% DV

Paneer (Indian Cottage Cheese) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.03 mg).

Niacin (Vitamin B3)Tangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0.08 mg

Tangerines (Mandarins & Tangelos)

0.33 mg2% DV

Tangerines (Mandarins & Tangelos) provides 0.33 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.26 mg, +341%).

Pantothenic Acid (B5)Similar

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Tangerines (Mandarins & Tangelos)

0.19 mg4% DV

Both Paneer (Indian Cottage Cheese) and Tangerines (Mandarins & Tangelos) provide similar amounts of pantothenic acid (b5) (0.18 mg).

Vitamin B6Similar

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Tangerines (Mandarins & Tangelos)

0.07 mg4% DV

Both Paneer (Indian Cottage Cheese) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg19% DV

Tangerines (Mandarins & Tangelos)

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

Tangerines (Mandarins & Tangelos)

1.8 mg

Paneer (Indian Cottage Cheese) provides 11.0 mg vs 1.8 mg in Tangerines (Mandarins & Tangelos) (+9.2 mg, +525%).

PotassiumTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Tangerines (Mandarins & Tangelos)

146 mg3% DV

Tangerines (Mandarins & Tangelos) provides 146 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+91.1 mg, +166%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

240 mg18% DV

Tangerines (Mandarins & Tangelos)

32.6 mg3% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 32.6 mg in Tangerines (Mandarins & Tangelos) (+207 mg, +637%).

IronPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Tangerines (Mandarins & Tangelos)

0.13 mg1% DV

Paneer (Indian Cottage Cheese) provides slightly more iron (0.20 mg vs 0.13 mg).

MagnesiumTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Tangerines (Mandarins & Tangelos)

10.6 mg3% DV

Tangerines (Mandarins & Tangelos) provides 10.6 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+1.6 mg, +17%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

140 mg11% DV

Tangerines (Mandarins & Tangelos)

17.6 mg1% DV

Paneer (Indian Cottage Cheese) provides 140 mg vs 17.6 mg in Tangerines (Mandarins & Tangelos) (+122 mg, +695%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Tangerines (Mandarins & Tangelos)

0.06 mg1% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.06 mg in Tangerines (Mandarins & Tangelos) (+0.99 mg, +1605%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Tangerines (Mandarins & Tangelos)

0.03 g

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.03 g in Tangerines (Mandarins & Tangelos) (+7.1 g, +20588%).

Nutrient

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

Tangerines (Mandarins & Tangelos)Amount per 100 kcal (189 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Tangerines (Mandarins & Tangelos)

100 kcal5% DV

Both Paneer (Indian Cottage Cheese) and Tangerines (Mandarins & Tangelos) provide similar amounts of calories (energy) (101 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Tangerines (Mandarins & Tangelos)

1.5 g3% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 1.5 g in Tangerines (Mandarins & Tangelos) (+4.7 g, +306%).

CarbohydratesTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Tangerines (Mandarins & Tangelos)

25.2 g9% DV

Tangerines (Mandarins & Tangelos) provides 25.2 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+23.8 g, +1666%).

Dietary FiberTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0 g

Tangerines (Mandarins & Tangelos)

3.4 g12% DV

Tangerines (Mandarins & Tangelos) has higher dietary fiber (3.4 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Tangerines (Mandarins & Tangelos)

0.59 g1% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 0.59 g in Tangerines (Mandarins & Tangelos) (+7.2 g, +1223%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Tangerines (Mandarins & Tangelos)

20.0 g40% DV

Tangerines (Mandarins & Tangelos) provides 20.0 g vs 0.88 g in Paneer (Indian Cottage Cheese) (+19.1 g, +2162%).

Vitamins12 nutrients

Vitamin CTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0 mg

Tangerines (Mandarins & Tangelos)

50.5 mg56% DV

Tangerines (Mandarins & Tangelos) has higher vitamin c (50.5 mg vs 0 mg).

Vitamin A (RAE)Tangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

61 µg7% DV

Tangerines (Mandarins & Tangelos)

64 µg7% DV

Tangerines (Mandarins & Tangelos) provides 64 µg vs 61 µg in Paneer (Indian Cottage Cheese) (+3.1 µg, +5%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.2 µg1% DV

Tangerines (Mandarins & Tangelos)

0 µg

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

Vitamin ETangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Tangerines (Mandarins & Tangelos)

0.38 mg3% DV

Tangerines (Mandarins & Tangelos) provides 0.38 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.24 mg, +178%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg

Tangerines (Mandarins & Tangelos)

0 µg

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

Folate (DFE)Tangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Tangerines (Mandarins & Tangelos)

30 µg8% DV

Tangerines (Mandarins & Tangelos) provides 30 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+24 µg, +394%).

Thiamin (Vitamin B1)Tangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Tangerines (Mandarins & Tangelos)

0.11 mg9% DV

Tangerines (Mandarins & Tangelos) 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

Tangerines (Mandarins & Tangelos)

0.07 mg5% DV

Both Paneer (Indian Cottage Cheese) and Tangerines (Mandarins & Tangelos) provide similar amounts of riboflavin (vitamin b2) (0.10 mg).

Niacin (Vitamin B3)Tangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0.05 mg

Tangerines (Mandarins & Tangelos)

0.71 mg4% DV

Tangerines (Mandarins & Tangelos) provides 0.71 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+0.66 mg, +1293%).

Pantothenic Acid (B5)Tangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Tangerines (Mandarins & Tangelos)

0.41 mg8% DV

Tangerines (Mandarins & Tangelos) provides 0.41 mg vs 0.12 mg in Paneer (Indian Cottage Cheese) (+0.29 mg, +243%).

Vitamin B6Tangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Tangerines (Mandarins & Tangelos)

0.15 mg9% DV

Tangerines (Mandarins & Tangelos) provides slightly more vitamin b6 (0.15 mg vs 0.03 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.3 µg13% DV

Tangerines (Mandarins & Tangelos)

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

Tangerines (Mandarins & Tangelos)

3.8 mg

Paneer (Indian Cottage Cheese) provides 7.5 mg vs 3.8 mg in Tangerines (Mandarins & Tangelos) (+3.7 mg, +98%).

PotassiumTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Tangerines (Mandarins & Tangelos)

314 mg7% DV

Tangerines (Mandarins & Tangelos) provides 314 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+276 mg, +739%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

163 mg13% DV

Tangerines (Mandarins & Tangelos)

69.9 mg5% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 69.9 mg in Tangerines (Mandarins & Tangelos) (+93.3 mg, +133%).

IronTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Tangerines (Mandarins & Tangelos)

0.28 mg2% DV

Tangerines (Mandarins & Tangelos) provides 0.28 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.15 mg, +108%).

MagnesiumTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Tangerines (Mandarins & Tangelos)

22.7 mg5% DV

Tangerines (Mandarins & Tangelos) provides 22.7 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+16.6 mg, +271%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Tangerines (Mandarins & Tangelos)

37.8 mg3% DV

Paneer (Indian Cottage Cheese) provides 95.2 mg vs 37.8 mg in Tangerines (Mandarins & Tangelos) (+57.4 mg, +152%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Tangerines (Mandarins & Tangelos)

0.13 mg1% DV

Paneer (Indian Cottage Cheese) provides 0.71 mg vs 0.13 mg in Tangerines (Mandarins & Tangelos) (+0.58 mg, +440%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Tangerines (Mandarins & Tangelos)

0.07 g

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.07 g in Tangerines (Mandarins & Tangelos) (+4.8 g, +6450%).

Nutrient

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

Tangerines (Mandarins & Tangelos)Normalized to 300 kcal (566 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Tangerines (Mandarins & Tangelos)

300 kcal15% DV

Both Paneer (Indian Cottage Cheese) and Tangerines (Mandarins & Tangelos) provide similar amounts of calories (energy) (299 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Tangerines (Mandarins & Tangelos)

4.6 g9% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 4.6 g in Tangerines (Mandarins & Tangelos) (+13.9 g, +303%).

CarbohydratesTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Tangerines (Mandarins & Tangelos)

75.5 g27% DV

Tangerines (Mandarins & Tangelos) provides 75.5 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+71.3 g, +1680%).

Dietary FiberTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0 g

Tangerines (Mandarins & Tangelos)

10.2 g36% DV

Tangerines (Mandarins & Tangelos) has higher dietary fiber (10.2 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Tangerines (Mandarins & Tangelos)

1.8 g2% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 1.8 g in Tangerines (Mandarins & Tangelos) (+21.3 g, +1212%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Tangerines (Mandarins & Tangelos)

59.9 g120% DV

Tangerines (Mandarins & Tangelos) provides 59.9 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+57.3 g, +2180%).

Vitamins12 nutrients

Vitamin CTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0 mg

Tangerines (Mandarins & Tangelos)

151 mg168% DV

Tangerines (Mandarins & Tangelos) has higher vitamin c (151 mg vs 0 mg).

Vitamin A (RAE)Tangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

182 µg20% DV

Tangerines (Mandarins & Tangelos)

192 µg21% DV

Tangerines (Mandarins & Tangelos) provides 192 µg vs 182 µg in Paneer (Indian Cottage Cheese) (+11 µg, +6%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Tangerines (Mandarins & Tangelos)

0 µg

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

Vitamin ETangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Tangerines (Mandarins & Tangelos)

1.1 mg8% DV

Tangerines (Mandarins & Tangelos) provides 1.1 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.73 mg, +180%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Tangerines (Mandarins & Tangelos)

0 µg

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

Folate (DFE)Tangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Tangerines (Mandarins & Tangelos)

91 µg23% DV

Tangerines (Mandarins & Tangelos) provides 91 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+72 µg, +398%).

Thiamin (Vitamin B1)Tangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Tangerines (Mandarins & Tangelos)

0.33 mg27% DV

Tangerines (Mandarins & Tangelos) provides 0.33 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.29 mg, +713%).

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

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Tangerines (Mandarins & Tangelos)

0.20 mg16% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.20 mg in Tangerines (Mandarins & Tangelos) (+0.08 mg, +39%).

Niacin (Vitamin B3)Tangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Tangerines (Mandarins & Tangelos)

2.1 mg13% DV

Tangerines (Mandarins & Tangelos) provides 2.1 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+2.0 mg, +1305%).

Pantothenic Acid (B5)Tangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Tangerines (Mandarins & Tangelos)

1.2 mg24% DV

Tangerines (Mandarins & Tangelos) provides 1.2 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.87 mg, +246%).

Vitamin B6Tangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Tangerines (Mandarins & Tangelos)

0.44 mg26% DV

Tangerines (Mandarins & Tangelos) provides 0.44 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.36 mg, +446%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Tangerines (Mandarins & Tangelos)

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

Tangerines (Mandarins & Tangelos)

11.3 mg

Paneer (Indian Cottage Cheese) provides 22.2 mg vs 11.3 mg in Tangerines (Mandarins & Tangelos) (+10.9 mg, +96%).

PotassiumTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

111 mg2% DV

Tangerines (Mandarins & Tangelos)

940 mg20% DV

Tangerines (Mandarins & Tangelos) provides 940 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+828 mg, +746%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

485 mg37% DV

Tangerines (Mandarins & Tangelos)

209 mg16% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 209 mg in Tangerines (Mandarins & Tangelos) (+275 mg, +131%).

IronTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Tangerines (Mandarins & Tangelos)

0.85 mg5% DV

Tangerines (Mandarins & Tangelos) provides 0.85 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.44 mg, +110%).

MagnesiumTangerines (Mandarins & Tangelos) higher

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Tangerines (Mandarins & Tangelos)

67.9 mg16% DV

Tangerines (Mandarins & Tangelos) provides 67.9 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+49.7 mg, +274%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

283 mg23% DV

Tangerines (Mandarins & Tangelos)

113 mg9% DV

Paneer (Indian Cottage Cheese) provides 283 mg vs 113 mg in Tangerines (Mandarins & Tangelos) (+170 mg, +150%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Tangerines (Mandarins & Tangelos)

0.40 mg4% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.40 mg in Tangerines (Mandarins & Tangelos) (+1.7 mg, +435%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Tangerines (Mandarins & Tangelos)

0.22 g1% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 0.22 g in Tangerines (Mandarins & Tangelos) (+14.1 g, +6397%).

Paneer (Indian Cottage Cheese) vs Tangerines (Mandarins & Tangelos)

Paneer (Indian Cottage Cheese)

Tangerines (Mandarins & Tangelos)

Nutritional Takeaways

Comparison Summary