Paneer (Indian Cottage Cheese) vs Tofu (Firm)
Factual nutritional comparison based on verified food composition records.
Nutritional Takeaways
Based on standard 100g edible portion comparison
Tofu (Firm) has fewer calories (energy) (83 kcal vs 296 kcal, 213 kcal less).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 10.0 g in Tofu (Firm) (+8.3 g, +83%).
Tofu (Firm) provides 0.90 g vs 0 g in Paneer (Indian Cottage Cheese) (+0.90 g).
Tofu (Firm) provides 0.10 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+0.10 mg).
Macronutrients6 nutrients
Paneer (Indian Cottage Cheese) provides 296 kcal vs 83 kcal in Tofu (Firm) (+213 kcal, +257%).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 10.0 g in Tofu (Firm) (+8.3 g, +83%).
Paneer (Indian Cottage Cheese) provides 4.2 g vs 1.9 g in Tofu (Firm) (+2.3 g, +123%).
Tofu (Firm) has higher dietary fiber (0.90 g vs 0 g).
Paneer (Indian Cottage Cheese) provides 22.8 g vs 5.3 g in Tofu (Firm) (+17.5 g, +333%).
Paneer (Indian Cottage Cheese) provides 2.6 g vs 0.62 g in Tofu (Firm) (+2.0 g, +319%).
Vitamins12 nutrients
Tofu (Firm) provides slightly more vitamin c (0.10 mg vs 0 mg).
Paneer (Indian Cottage Cheese) has higher vitamin a (rae) (180 µg vs 0 µg).
Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).
Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.01 mg in Tofu (Firm) (+0.39 mg, +3900%).
Tofu (Firm) provides 2.4 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+0.9 µg, +60%).
Tofu (Firm) provides 19 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+1.0 µg, +6%).
Both Paneer (Indian Cottage Cheese) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.04 mg).
Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.05 mg in Tofu (Firm) (+0.23 mg, +438%).
Both Paneer (Indian Cottage Cheese) and Tofu (Firm) provide similar amounts of niacin (vitamin b3) (0.15 mg).
Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.07 mg in Tofu (Firm) (+0.28 mg, +415%).
Both Paneer (Indian Cottage Cheese) and Tofu (Firm) provide similar amounts of vitamin b6 (0.08 mg).
Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).
Minerals7 nutrients
Paneer (Indian Cottage Cheese) provides 22.0 mg vs 9.0 mg in Tofu (Firm) (+13.0 mg, +144%).
Tofu (Firm) provides 148 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+38.0 mg, +35%).
Paneer (Indian Cottage Cheese) provides 480 mg vs 282 mg in Tofu (Firm) (+198 mg, +70%).
Tofu (Firm) provides 2.0 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.6 mg, +410%).
Tofu (Firm) provides 37.0 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+19.0 mg, +106%).
Paneer (Indian Cottage Cheese) provides 280 mg vs 121 mg in Tofu (Firm) (+159 mg, +131%).
Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.89 mg in Tofu (Firm) (+1.2 mg, +136%).
Lipids1 nutrients
Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.79 g in Tofu (Firm) (+13.4 g, +1697%).