Paneer (Indian Cottage Cheese) vs Tomato (Red Raw)
Factual nutritional comparison based on verified food composition records.
Nutritional Takeaways
Based on standard 100g edible portion comparison
Tomato (Red Raw) has fewer calories (energy) (18 kcal vs 296 kcal, 278 kcal less).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.88 g in Tomato (Red Raw) (+17.4 g, +1980%).
Tomato (Red Raw) provides 1.2 g vs 0 g in Paneer (Indian Cottage Cheese) (+1.2 g).
Tomato (Red Raw) provides 13.7 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+13.7 mg).
Macronutrients6 nutrients
Paneer (Indian Cottage Cheese) provides 296 kcal vs 18 kcal in Tomato (Red Raw) (+278 kcal, +1544%).
Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.88 g in Tomato (Red Raw) (+17.4 g, +1980%).
Paneer (Indian Cottage Cheese) provides 4.2 g vs 3.9 g in Tomato (Red Raw) (+0.31 g, +8%).
Tomato (Red Raw) has higher dietary fiber (1.2 g vs 0 g).
Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.20 g in Tomato (Red Raw) (+22.6 g, +11300%).
Both Paneer (Indian Cottage Cheese) and Tomato (Red Raw) provide similar amounts of total sugars (2.6 g).
Vitamins12 nutrients
Tomato (Red Raw) has higher vitamin c (13.7 mg vs 0 mg).
Paneer (Indian Cottage Cheese) provides 180 µg vs 42 µg in Tomato (Red Raw) (+138 µg, +329%).
Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).
Tomato (Red Raw) provides 0.54 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.14 mg, +35%).
Tomato (Red Raw) provides 7.9 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+6.4 µg, +427%).
Paneer (Indian Cottage Cheese) provides 18 µg vs 15 µg in Tomato (Red Raw) (+3.0 µg, +20%).
Both Paneer (Indian Cottage Cheese) and Tomato (Red Raw) provide similar amounts of thiamin (vitamin b1) (0.04 mg).
Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.02 mg in Tomato (Red Raw) (+0.26 mg, +1374%).
Tomato (Red Raw) provides 0.59 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.44 mg, +296%).
Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.09 mg in Tomato (Red Raw) (+0.26 mg, +293%).
Both Paneer (Indian Cottage Cheese) and Tomato (Red Raw) 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 5.0 mg in Tomato (Red Raw) (+17.0 mg, +340%).
Tomato (Red Raw) provides 237 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+127 mg, +115%).
Paneer (Indian Cottage Cheese) provides 480 mg vs 10.0 mg in Tomato (Red Raw) (+470 mg, +4700%).
Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.27 mg in Tomato (Red Raw) (+0.13 mg, +48%).
Paneer (Indian Cottage Cheese) provides 18.0 mg vs 11.0 mg in Tomato (Red Raw) (+7.0 mg, +64%).
Paneer (Indian Cottage Cheese) provides 280 mg vs 24.0 mg in Tomato (Red Raw) (+256 mg, +1067%).
Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.17 mg in Tomato (Red Raw) (+1.9 mg, +1135%).
Lipids1 nutrients
Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.03 g in Tomato (Red Raw) (+14.2 g, +50614%).