Side-by-Side Comparison

Paneer (Indian Cottage Cheese) vs Walnuts (English, Halves)

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

Clean raw walnut halves in minimalist ceramic dish

nuts seeds

Walnuts (English, Halves)

654Calories

15.2Protein

6.7Fiber

1.3Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-55%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) has fewer calories (energy) (296 kcal vs 654 kcal, 358 kcal less).

Higher Protein

+20%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 15.2 g in Walnuts (English, Halves) (+3.1 g, +20%).

Higher Dietary Fiber

Walnuts (English, Halves)

Walnuts (English, Halves) provides 6.7 g vs 0 g in Paneer (Indian Cottage Cheese) (+6.7 g).

Higher Vitamin C

Walnuts (English, Halves)

Walnuts (English, Halves) provides 1.3 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+1.3 mg).

Comparing per 100 g standard edible portion.

Nutrient

Paneer (Indian Cottage Cheese)100 g edible portion

Walnuts (English, Halves)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Walnuts (English, Halves)

654 kcal33% DV

Walnuts (English, Halves) provides 654 kcal vs 296 kcal in Paneer (Indian Cottage Cheese) (+358 kcal, +121%).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Walnuts (English, Halves)

15.2 g30% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 15.2 g in Walnuts (English, Halves) (+3.1 g, +20%).

CarbohydratesWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Walnuts (English, Halves)

13.7 g5% DV

Walnuts (English, Halves) provides 13.7 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+9.5 g, +226%).

Dietary FiberWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0 g

Walnuts (English, Halves)

6.7 g24% DV

Walnuts (English, Halves) has higher dietary fiber (6.7 g vs 0 g).

Total FatWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Walnuts (English, Halves)

65.2 g84% DV

Walnuts (English, Halves) provides 65.2 g vs 22.8 g in Paneer (Indian Cottage Cheese) (+42.4 g, +186%).

Total SugarsSimilar

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Walnuts (English, Halves)

2.6 g5% DV

Both Paneer (Indian Cottage Cheese) and Walnuts (English, Halves) provide similar amounts of total sugars (2.6 g).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0 mg

Walnuts (English, Halves)

1.3 mg1% DV

Walnuts (English, Halves) has higher vitamin c (1.3 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

180 µg20% DV

Walnuts (English, Halves)

1.0 µg

Paneer (Indian Cottage Cheese) provides 180 µg vs 1.0 µg in Walnuts (English, Halves) (+179 µg, +17900%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Walnuts (English, Halves)

0 µg

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

Vitamin EWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Walnuts (English, Halves)

0.70 mg5% DV

Walnuts (English, Halves) provides 0.70 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.30 mg, +75%).

Vitamin KWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Walnuts (English, Halves)

2.7 µg2% DV

Walnuts (English, Halves) provides 2.7 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+1.2 µg, +80%).

Folate (DFE)Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Walnuts (English, Halves)

98 µg25% DV

Walnuts (English, Halves) provides 98 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+80 µg, +444%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Walnuts (English, Halves)

0.34 mg28% DV

Walnuts (English, Halves) provides 0.34 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.30 mg, +753%).

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

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Walnuts (English, Halves)

0.15 mg12% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.15 mg in Walnuts (English, Halves) (+0.13 mg, +87%).

Niacin (Vitamin B3)Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Walnuts (English, Halves)

1.1 mg7% DV

Walnuts (English, Halves) provides 1.1 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.98 mg, +650%).

Pantothenic Acid (B5)Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Walnuts (English, Halves)

0.57 mg11% DV

Walnuts (English, Halves) provides 0.57 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.22 mg, +63%).

Vitamin B6Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Walnuts (English, Halves)

0.54 mg32% DV

Walnuts (English, Halves) provides 0.54 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.46 mg, +571%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Walnuts (English, Halves)

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

Walnuts (English, Halves)

2.0 mg

Paneer (Indian Cottage Cheese) provides 22.0 mg vs 2.0 mg in Walnuts (English, Halves) (+20.0 mg, +1000%).

PotassiumWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

110 mg2% DV

Walnuts (English, Halves)

441 mg9% DV

Walnuts (English, Halves) provides 441 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+331 mg, +301%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

480 mg37% DV

Walnuts (English, Halves)

98.0 mg8% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 98.0 mg in Walnuts (English, Halves) (+382 mg, +390%).

IronWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Walnuts (English, Halves)

2.9 mg16% DV

Walnuts (English, Halves) provides 2.9 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+2.5 mg, +628%).

MagnesiumWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Walnuts (English, Halves)

158 mg38% DV

Walnuts (English, Halves) provides 158 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+140 mg, +778%).

PhosphorusWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

280 mg22% DV

Walnuts (English, Halves)

346 mg28% DV

Walnuts (English, Halves) provides 346 mg vs 280 mg in Paneer (Indian Cottage Cheese) (+66.0 mg, +24%).

ZincWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Walnuts (English, Halves)

3.1 mg28% DV

Walnuts (English, Halves) provides 3.1 mg vs 2.1 mg in Paneer (Indian Cottage Cheese) (+0.99 mg, +47%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Walnuts (English, Halves)

6.1 g31% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 6.1 g in Walnuts (English, Halves) (+8.1 g, +132%).

Nutrient

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

Walnuts (English, Halves)28 g (1 oz / 14 halves (28 g))

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Walnuts (English, Halves)

183 kcal9% DV

Walnuts (English, Halves) provides 183 kcal vs 148 kcal in Paneer (Indian Cottage Cheese) (+35 kcal, +24%).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Walnuts (English, Halves)

4.3 g9% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 4.3 g in Walnuts (English, Halves) (+4.9 g, +115%).

CarbohydratesWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Walnuts (English, Halves)

3.8 g1% DV

Walnuts (English, Halves) provides 3.8 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+1.7 g, +83%).

Dietary FiberWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0 g

Walnuts (English, Halves)

1.9 g7% DV

Walnuts (English, Halves) has higher dietary fiber (1.9 g vs 0 g).

Total FatWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Walnuts (English, Halves)

18.3 g23% DV

Walnuts (English, Halves) provides 18.3 g vs 11.4 g in Paneer (Indian Cottage Cheese) (+6.9 g, +60%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Walnuts (English, Halves)

0.73 g1% DV

Paneer (Indian Cottage Cheese) provides 1.3 g vs 0.73 g in Walnuts (English, Halves) (+0.57 g, +78%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0 mg

Walnuts (English, Halves)

0.36 mg

Walnuts (English, Halves) has higher vitamin c (0.36 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

90 µg10% DV

Walnuts (English, Halves)

0.3 µg

Paneer (Indian Cottage Cheese) provides 90 µg vs 0.3 µg in Walnuts (English, Halves) (+90 µg, +32043%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.3 µg1% DV

Walnuts (English, Halves)

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

Walnuts (English, Halves)

0.20 mg1% DV

Both Paneer (Indian Cottage Cheese) and Walnuts (English, Halves) provide similar amounts of vitamin e (0.20 mg).

Vitamin KSimilar

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Walnuts (English, Halves)

0.8 µg1% DV

Both Paneer (Indian Cottage Cheese) and Walnuts (English, Halves) provide similar amounts of vitamin k (0.8 µg).

Folate (DFE)Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Walnuts (English, Halves)

27 µg7% DV

Walnuts (English, Halves) provides 27 µg vs 9.0 µg in Paneer (Indian Cottage Cheese) (+18 µg, +205%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Walnuts (English, Halves)

0.10 mg8% DV

Walnuts (English, Halves) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.02 mg).

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

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Walnuts (English, Halves)

0.04 mg3% DV

Paneer (Indian Cottage Cheese) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.04 mg).

Niacin (Vitamin B3)Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.08 mg

Walnuts (English, Halves)

0.32 mg2% DV

Walnuts (English, Halves) provides 0.32 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.24 mg, +320%).

Pantothenic Acid (B5)Similar

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Walnuts (English, Halves)

0.16 mg3% DV

Both Paneer (Indian Cottage Cheese) and Walnuts (English, Halves) provide similar amounts of pantothenic acid (b5) (0.18 mg).

Vitamin B6Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Walnuts (English, Halves)

0.15 mg9% DV

Walnuts (English, Halves) provides slightly more vitamin b6 (0.15 mg vs 0.04 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg19% DV

Walnuts (English, Halves)

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

Walnuts (English, Halves)

0.56 mg

Paneer (Indian Cottage Cheese) provides 11.0 mg vs 0.56 mg in Walnuts (English, Halves) (+10.4 mg, +1864%).

PotassiumWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Walnuts (English, Halves)

123 mg3% DV

Walnuts (English, Halves) provides 123 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+68.5 mg, +125%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

240 mg18% DV

Walnuts (English, Halves)

27.4 mg2% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 27.4 mg in Walnuts (English, Halves) (+213 mg, +775%).

IronWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Walnuts (English, Halves)

0.81 mg5% DV

Walnuts (English, Halves) provides 0.81 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.61 mg, +307%).

MagnesiumWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Walnuts (English, Halves)

44.2 mg11% DV

Walnuts (English, Halves) provides 44.2 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+35.2 mg, +392%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

140 mg11% DV

Walnuts (English, Halves)

96.9 mg8% DV

Paneer (Indian Cottage Cheese) provides 140 mg vs 96.9 mg in Walnuts (English, Halves) (+43.1 mg, +45%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Walnuts (English, Halves)

0.87 mg8% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.87 mg in Walnuts (English, Halves) (+0.18 mg, +21%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Walnuts (English, Halves)

1.7 g9% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 1.7 g in Walnuts (English, Halves) (+5.4 g, +314%).

Nutrient

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

Walnuts (English, Halves)Amount per 100 kcal (15 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Walnuts (English, Halves)

98 kcal5% DV

Both Paneer (Indian Cottage Cheese) and Walnuts (English, Halves) provide similar amounts of calories (energy) (101 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Walnuts (English, Halves)

2.3 g5% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 2.3 g in Walnuts (English, Halves) (+3.9 g, +172%).

CarbohydratesWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Walnuts (English, Halves)

2.1 g1% DV

Walnuts (English, Halves) provides 2.1 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+0.63 g, +44%).

Dietary FiberWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0 g

Walnuts (English, Halves)

1.0 g4% DV

Walnuts (English, Halves) has higher dietary fiber (1.0 g vs 0 g).

Total FatWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Walnuts (English, Halves)

9.8 g13% DV

Walnuts (English, Halves) provides 9.8 g vs 7.8 g in Paneer (Indian Cottage Cheese) (+2.0 g, +26%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Walnuts (English, Halves)

0.39 g1% DV

Paneer (Indian Cottage Cheese) provides 0.88 g vs 0.39 g in Walnuts (English, Halves) (+0.49 g, +126%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0 mg

Walnuts (English, Halves)

0.20 mg

Walnuts (English, Halves) provides slightly more vitamin c (0.20 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

61 µg7% DV

Walnuts (English, Halves)

0.2 µg

Paneer (Indian Cottage Cheese) provides 61 µg vs 0.2 µg in Walnuts (English, Halves) (+61 µg, +40700%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.2 µg1% DV

Walnuts (English, Halves)

0 µg

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

Vitamin ESimilar

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Walnuts (English, Halves)

0.11 mg1% DV

Both Paneer (Indian Cottage Cheese) and Walnuts (English, Halves) provide similar amounts of vitamin e (0.14 mg).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg

Walnuts (English, Halves)

0.4 µg

Paneer (Indian Cottage Cheese) provides 0.5 µg vs 0.4 µg in Walnuts (English, Halves) (+0.1 µg, +26%).

Folate (DFE)Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Walnuts (English, Halves)

15 µg4% DV

Walnuts (English, Halves) provides 15 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+8.6 µg, +140%).

Thiamin (Vitamin B1)Similar

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Walnuts (English, Halves)

0.05 mg4% DV

Both Paneer (Indian Cottage Cheese) and Walnuts (English, Halves) provide similar amounts of thiamin (vitamin b1) (0.01 mg).

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

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Walnuts (English, Halves)

0.02 mg2% DV

Paneer (Indian Cottage Cheese) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.02 mg).

Niacin (Vitamin B3)Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.05 mg

Walnuts (English, Halves)

0.17 mg1% DV

Walnuts (English, Halves) provides slightly more niacin (vitamin b3) (0.17 mg vs 0.05 mg).

Pantothenic Acid (B5)Similar

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Walnuts (English, Halves)

0.09 mg2% DV

Both Paneer (Indian Cottage Cheese) and Walnuts (English, Halves) provide similar amounts of pantothenic acid (b5) (0.12 mg).

Vitamin B6Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Walnuts (English, Halves)

0.08 mg5% DV

Walnuts (English, Halves) provides slightly more vitamin b6 (0.08 mg vs 0.03 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.3 µg13% DV

Walnuts (English, Halves)

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

Walnuts (English, Halves)

0.30 mg

Paneer (Indian Cottage Cheese) provides 7.5 mg vs 0.30 mg in Walnuts (English, Halves) (+7.2 mg, +2393%).

PotassiumWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Walnuts (English, Halves)

66.1 mg1% DV

Walnuts (English, Halves) provides 66.1 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+28.7 mg, +77%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

163 mg13% DV

Walnuts (English, Halves)

14.7 mg1% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 14.7 mg in Walnuts (English, Halves) (+149 mg, +1010%).

IronWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Walnuts (English, Halves)

0.44 mg2% DV

Walnuts (English, Halves) provides 0.44 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.30 mg, +221%).

MagnesiumWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Walnuts (English, Halves)

23.7 mg6% DV

Walnuts (English, Halves) provides 23.7 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+17.6 mg, +287%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Walnuts (English, Halves)

51.9 mg4% DV

Paneer (Indian Cottage Cheese) provides 95.2 mg vs 51.9 mg in Walnuts (English, Halves) (+43.3 mg, +83%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Walnuts (English, Halves)

0.46 mg4% DV

Paneer (Indian Cottage Cheese) provides 0.71 mg vs 0.46 mg in Walnuts (English, Halves) (+0.25 mg, +54%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Walnuts (English, Halves)

0.92 g5% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.92 g in Walnuts (English, Halves) (+3.9 g, +425%).

Nutrient

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

Walnuts (English, Halves)Normalized to 300 kcal (46 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Walnuts (English, Halves)

301 kcal15% DV

Both Paneer (Indian Cottage Cheese) and Walnuts (English, Halves) provide similar amounts of calories (energy) (299 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Walnuts (English, Halves)

7.0 g14% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 7.0 g in Walnuts (English, Halves) (+11.5 g, +164%).

CarbohydratesWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Walnuts (English, Halves)

6.3 g2% DV

Walnuts (English, Halves) provides 6.3 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+2.1 g, +49%).

Dietary FiberWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0 g

Walnuts (English, Halves)

3.1 g11% DV

Walnuts (English, Halves) has higher dietary fiber (3.1 g vs 0 g).

Total FatWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Walnuts (English, Halves)

30.0 g38% DV

Walnuts (English, Halves) provides 30.0 g vs 23.0 g in Paneer (Indian Cottage Cheese) (+7.0 g, +30%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Walnuts (English, Halves)

1.2 g2% DV

Paneer (Indian Cottage Cheese) provides 2.6 g vs 1.2 g in Walnuts (English, Halves) (+1.4 g, +119%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0 mg

Walnuts (English, Halves)

0.60 mg1% DV

Walnuts (English, Halves) has higher vitamin c (0.60 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

182 µg20% DV

Walnuts (English, Halves)

0.5 µg

Paneer (Indian Cottage Cheese) provides 182 µg vs 0.5 µg in Walnuts (English, Halves) (+181 µg, +39422%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Walnuts (English, Halves)

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

Walnuts (English, Halves)

0.32 mg2% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.32 mg in Walnuts (English, Halves) (+0.08 mg, +25%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Walnuts (English, Halves)

1.2 µg1% DV

Paneer (Indian Cottage Cheese) provides 1.5 µg vs 1.2 µg in Walnuts (English, Halves) (+0.3 µg, +22%).

Folate (DFE)Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Walnuts (English, Halves)

45 µg11% DV

Walnuts (English, Halves) provides 45 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+27 µg, +148%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Walnuts (English, Halves)

0.16 mg13% DV

Walnuts (English, Halves) provides slightly more thiamin (vitamin b1) (0.16 mg vs 0.04 mg).

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

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Walnuts (English, Halves)

0.07 mg5% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.07 mg in Walnuts (English, Halves) (+0.21 mg, +310%).

Niacin (Vitamin B3)Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Walnuts (English, Halves)

0.52 mg3% DV

Walnuts (English, Halves) provides 0.52 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.37 mg, +242%).

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

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Walnuts (English, Halves)

0.26 mg5% DV

Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.26 mg in Walnuts (English, Halves) (+0.09 mg, +35%).

Vitamin B6Walnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Walnuts (English, Halves)

0.25 mg15% DV

Walnuts (English, Halves) provides 0.25 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.17 mg, +206%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Walnuts (English, Halves)

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

Walnuts (English, Halves)

0.92 mg

Paneer (Indian Cottage Cheese) provides 22.2 mg vs 0.92 mg in Walnuts (English, Halves) (+21.3 mg, +2315%).

PotassiumWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

111 mg2% DV

Walnuts (English, Halves)

203 mg4% DV

Walnuts (English, Halves) provides 203 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+91.8 mg, +83%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

485 mg37% DV

Walnuts (English, Halves)

45.1 mg3% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 45.1 mg in Walnuts (English, Halves) (+440 mg, +975%).

IronWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Walnuts (English, Halves)

1.3 mg7% DV

Walnuts (English, Halves) provides 1.3 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.93 mg, +231%).

MagnesiumWalnuts (English, Halves) higher

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Walnuts (English, Halves)

72.7 mg17% DV

Walnuts (English, Halves) provides 72.7 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+54.5 mg, +300%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

283 mg23% DV

Walnuts (English, Halves)

159 mg13% DV

Paneer (Indian Cottage Cheese) provides 283 mg vs 159 mg in Walnuts (English, Halves) (+124 mg, +78%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Walnuts (English, Halves)

1.4 mg13% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 1.4 mg in Walnuts (English, Halves) (+0.70 mg, +49%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Walnuts (English, Halves)

2.8 g14% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 2.8 g in Walnuts (English, Halves) (+11.5 g, +409%).

Paneer (Indian Cottage Cheese) vs Walnuts (English, Halves)

Paneer (Indian Cottage Cheese)

Walnuts (English, Halves)

Nutritional Takeaways

Comparison Summary