Side-by-Side Comparison

Paneer (Indian Cottage Cheese) vs Watermelon

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

fruits

Watermelon

30Calories

0.6Protein

0.4Fiber

8.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-90%

Watermelon

Watermelon has fewer calories (energy) (30 kcal vs 296 kcal, 266 kcal less).

Higher Protein

+2900%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.61 g in Watermelon (+17.7 g, +2900%).

Higher Dietary Fiber

Watermelon

Watermelon provides 0.40 g vs 0 g in Paneer (Indian Cottage Cheese) (+0.40 g).

Higher Vitamin C

Watermelon

Watermelon provides 8.1 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+8.1 mg).

Comparing per 100 g standard edible portion.

Nutrient

Paneer (Indian Cottage Cheese)100 g edible portion

Watermelon100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Watermelon

30 kcal2% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 30 kcal in Watermelon (+266 kcal, +887%).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Watermelon

0.61 g1% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 0.61 g in Watermelon (+17.7 g, +2900%).

CarbohydratesWatermelon higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Watermelon

7.6 g3% DV

Watermelon provides 7.6 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+3.4 g, +80%).

Dietary FiberWatermelon higher

Paneer (Indian Cottage Cheese)

0 g

Watermelon

0.40 g1% DV

Watermelon has higher dietary fiber (0.40 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Watermelon

0.15 g

Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.15 g in Watermelon (+22.7 g, +15100%).

Total SugarsWatermelon higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Watermelon

6.2 g12% DV

Watermelon provides 6.2 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+3.6 g, +138%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Paneer (Indian Cottage Cheese)

0 mg

Watermelon

8.1 mg9% DV

Watermelon has higher vitamin c (8.1 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

180 µg20% DV

Watermelon

28 µg3% DV

Paneer (Indian Cottage Cheese) provides 180 µg vs 28 µg in Watermelon (+152 µg, +543%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Watermelon

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

Watermelon

0.05 mg

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.05 mg in Watermelon (+0.35 mg, +700%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Watermelon

0.1 µg

Paneer (Indian Cottage Cheese) provides 1.5 µg vs 0.1 µg in Watermelon (+1.4 µg, +1400%).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Watermelon

3.0 µg1% DV

Paneer (Indian Cottage Cheese) provides 18 µg vs 3.0 µg in Watermelon (+15 µg, +500%).

Thiamin (Vitamin B1)Similar

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Watermelon

0.03 mg3% DV

Both Paneer (Indian Cottage Cheese) and Watermelon 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

Watermelon

0.02 mg2% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.02 mg in Watermelon (+0.26 mg, +1233%).

Niacin (Vitamin B3)Similar

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Watermelon

0.18 mg1% DV

Both Paneer (Indian Cottage Cheese) and Watermelon provide similar amounts of niacin (vitamin b3) (0.15 mg).

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

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Watermelon

0.22 mg4% DV

Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.22 mg in Watermelon (+0.13 mg, +58%).

Vitamin B6Similar

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Watermelon

0.05 mg3% DV

Both Paneer (Indian Cottage Cheese) and Watermelon provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Watermelon

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

Watermelon

1.0 mg

Paneer (Indian Cottage Cheese) provides 22.0 mg vs 1.0 mg in Watermelon (+21.0 mg, +2100%).

PotassiumSimilar

Paneer (Indian Cottage Cheese)

110 mg2% DV

Watermelon

112 mg2% DV

Both Paneer (Indian Cottage Cheese) and Watermelon provide similar amounts of potassium (110 mg).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

480 mg37% DV

Watermelon

7.0 mg1% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 7.0 mg in Watermelon (+473 mg, +6757%).

IronPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Watermelon

0.24 mg1% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.24 mg in Watermelon (+0.16 mg, +67%).

MagnesiumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Watermelon

10.0 mg2% DV

Paneer (Indian Cottage Cheese) provides 18.0 mg vs 10.0 mg in Watermelon (+8.0 mg, +80%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

280 mg22% DV

Watermelon

11.0 mg1% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 11.0 mg in Watermelon (+269 mg, +2445%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Watermelon

0.10 mg1% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.10 mg in Watermelon (+2.0 mg, +2000%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Watermelon

0.02 g

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.02 g in Watermelon (+14.2 g, +88650%).

Nutrient

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

Watermelon152 g (1 cup diced (152 g))

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Watermelon

46 kcal2% DV

Paneer (Indian Cottage Cheese) provides 148 kcal vs 46 kcal in Watermelon (+102 kcal, +225%).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Watermelon

0.93 g2% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 0.93 g in Watermelon (+8.2 g, +887%).

CarbohydratesWatermelon higher

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Watermelon

11.5 g4% DV

Watermelon provides 11.5 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+9.4 g, +446%).

Dietary FiberWatermelon higher

Paneer (Indian Cottage Cheese)

0 g

Watermelon

0.61 g2% DV

Watermelon has higher dietary fiber (0.61 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Watermelon

0.23 g

Paneer (Indian Cottage Cheese) provides 11.4 g vs 0.23 g in Watermelon (+11.2 g, +4900%).

Total SugarsWatermelon higher

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Watermelon

9.4 g19% DV

Watermelon provides 9.4 g vs 1.3 g in Paneer (Indian Cottage Cheese) (+8.1 g, +625%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Paneer (Indian Cottage Cheese)

0 mg

Watermelon

12.3 mg14% DV

Watermelon has higher vitamin c (12.3 mg vs 0 mg).

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

Paneer (Indian Cottage Cheese)

90 µg10% DV

Watermelon

43 µg5% DV

Paneer (Indian Cottage Cheese) provides 90 µg vs 43 µg in Watermelon (+47 µg, +111%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.3 µg1% DV

Watermelon

0 µg

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

Vitamin EPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Watermelon

0.08 mg1% DV

Paneer (Indian Cottage Cheese) provides slightly more vitamin e (0.20 mg vs 0.08 mg).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Watermelon

0.2 µg

Paneer (Indian Cottage Cheese) provides 0.8 µg vs 0.2 µg in Watermelon (+0.6 µg, +393%).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Watermelon

4.6 µg1% DV

Paneer (Indian Cottage Cheese) provides 9.0 µg vs 4.6 µg in Watermelon (+4.4 µg, +97%).

Thiamin (Vitamin B1)Similar

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Watermelon

0.05 mg4% DV

Both Paneer (Indian Cottage Cheese) and Watermelon 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

Watermelon

0.03 mg2% DV

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

Niacin (Vitamin B3)Watermelon higher

Paneer (Indian Cottage Cheese)

0.08 mg

Watermelon

0.27 mg2% DV

Watermelon provides 0.27 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.20 mg, +261%).

Pantothenic Acid (B5)Watermelon higher

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Watermelon

0.34 mg7% DV

Watermelon provides 0.34 mg vs 0.18 mg in Paneer (Indian Cottage Cheese) (+0.16 mg, +92%).

Vitamin B6Similar

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Watermelon

0.07 mg4% DV

Both Paneer (Indian Cottage Cheese) and Watermelon provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg19% DV

Watermelon

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

Watermelon

1.5 mg

Paneer (Indian Cottage Cheese) provides 11.0 mg vs 1.5 mg in Watermelon (+9.5 mg, +624%).

PotassiumWatermelon higher

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Watermelon

170 mg4% DV

Watermelon provides 170 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+115 mg, +210%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

240 mg18% DV

Watermelon

10.6 mg1% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 10.6 mg in Watermelon (+229 mg, +2156%).

IronWatermelon higher

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Watermelon

0.36 mg2% DV

Watermelon provides 0.36 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.16 mg, +82%).

MagnesiumWatermelon higher

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Watermelon

15.2 mg4% DV

Watermelon provides 15.2 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+6.2 mg, +69%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

140 mg11% DV

Watermelon

16.7 mg1% DV

Paneer (Indian Cottage Cheese) provides 140 mg vs 16.7 mg in Watermelon (+123 mg, +737%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Watermelon

0.15 mg1% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.15 mg in Watermelon (+0.90 mg, +591%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Watermelon

0.02 g

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.02 g in Watermelon (+7.1 g, +29094%).

Nutrient

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

WatermelonAmount per 100 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Watermelon

100 kcal5% DV

Both Paneer (Indian Cottage Cheese) and Watermelon provide similar amounts of calories (energy) (101 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Watermelon

2.0 g4% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 2.0 g in Watermelon (+4.2 g, +206%).

CarbohydratesWatermelon higher

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Watermelon

25.1 g9% DV

Watermelon provides 25.1 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+23.7 g, +1661%).

Dietary FiberWatermelon higher

Paneer (Indian Cottage Cheese)

0 g

Watermelon

1.3 g5% DV

Watermelon has higher dietary fiber (1.3 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Watermelon

0.50 g1% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 0.50 g in Watermelon (+7.3 g, +1452%).

Total SugarsWatermelon higher

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Watermelon

20.6 g41% DV

Watermelon provides 20.6 g vs 0.88 g in Paneer (Indian Cottage Cheese) (+19.8 g, +2236%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Paneer (Indian Cottage Cheese)

0 mg

Watermelon

27.0 mg30% DV

Watermelon has higher vitamin c (27.0 mg vs 0 mg).

Vitamin A (RAE)Watermelon higher

Paneer (Indian Cottage Cheese)

61 µg7% DV

Watermelon

93 µg10% DV

Watermelon provides 93 µg vs 61 µg in Paneer (Indian Cottage Cheese) (+32 µg, +52%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.2 µg1% DV

Watermelon

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

Watermelon

0.17 mg1% DV

Both Paneer (Indian Cottage Cheese) and Watermelon provide similar amounts of vitamin e (0.14 mg).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg

Watermelon

0.3 µg

Paneer (Indian Cottage Cheese) provides 0.5 µg vs 0.3 µg in Watermelon (+0.2 µg, +53%).

Folate (DFE)Watermelon higher

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Watermelon

10.0 µg2% DV

Watermelon provides 10.0 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+3.9 µg, +63%).

Thiamin (Vitamin B1)Watermelon higher

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Watermelon

0.11 mg9% DV

Watermelon 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

Watermelon

0.07 mg5% DV

Both Paneer (Indian Cottage Cheese) and Watermelon provide similar amounts of riboflavin (vitamin b2) (0.10 mg).

Niacin (Vitamin B3)Watermelon higher

Paneer (Indian Cottage Cheese)

0.05 mg

Watermelon

0.59 mg4% DV

Watermelon provides 0.59 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+0.54 mg, +1062%).

Pantothenic Acid (B5)Watermelon higher

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Watermelon

0.74 mg15% DV

Watermelon provides 0.74 mg vs 0.12 mg in Paneer (Indian Cottage Cheese) (+0.62 mg, +518%).

Vitamin B6Watermelon higher

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Watermelon

0.15 mg9% DV

Watermelon 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

Watermelon

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

Watermelon

3.3 mg

Paneer (Indian Cottage Cheese) provides 7.5 mg vs 3.3 mg in Watermelon (+4.2 mg, +125%).

PotassiumWatermelon higher

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Watermelon

373 mg8% DV

Watermelon provides 373 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+336 mg, +897%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

163 mg13% DV

Watermelon

23.3 mg2% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 23.3 mg in Watermelon (+140 mg, +600%).

IronWatermelon higher

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Watermelon

0.80 mg4% DV

Watermelon provides 0.80 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.66 mg, +488%).

MagnesiumWatermelon higher

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Watermelon

33.3 mg8% DV

Watermelon provides 33.3 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+27.2 mg, +444%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Watermelon

36.6 mg3% DV

Paneer (Indian Cottage Cheese) provides 95.2 mg vs 36.6 mg in Watermelon (+58.6 mg, +160%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Watermelon

0.33 mg3% DV

Paneer (Indian Cottage Cheese) provides 0.71 mg vs 0.33 mg in Watermelon (+0.38 mg, +114%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Watermelon

0.05 g

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.05 g in Watermelon (+4.8 g, +8962%).

Nutrient

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

WatermelonNormalized to 300 kcal (1000 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Watermelon

300 kcal15% DV

Both Paneer (Indian Cottage Cheese) and Watermelon provide similar amounts of calories (energy) (299 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Watermelon

6.1 g12% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 6.1 g in Watermelon (+12.4 g, +203%).

CarbohydratesWatermelon higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Watermelon

75.5 g27% DV

Watermelon provides 75.5 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+71.3 g, +1680%).

Dietary FiberWatermelon higher

Paneer (Indian Cottage Cheese)

0 g

Watermelon

4.0 g14% DV

Watermelon has higher dietary fiber (4.0 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Watermelon

1.5 g2% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 1.5 g in Watermelon (+21.5 g, +1435%).

Total SugarsWatermelon higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Watermelon

62.0 g124% DV

Watermelon provides 62.0 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+59.4 g, +2261%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Paneer (Indian Cottage Cheese)

0 mg

Watermelon

81.0 mg90% DV

Watermelon has higher vitamin c (81.0 mg vs 0 mg).

Vitamin A (RAE)Watermelon higher

Paneer (Indian Cottage Cheese)

182 µg20% DV

Watermelon

280 µg31% DV

Watermelon provides 280 µg vs 182 µg in Paneer (Indian Cottage Cheese) (+98 µg, +54%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Watermelon

0 µg

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

Vitamin EWatermelon higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Watermelon

0.50 mg3% DV

Watermelon provides 0.50 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.10 mg, +24%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Watermelon

1.0 µg1% DV

Paneer (Indian Cottage Cheese) provides 1.5 µg vs 1.0 µg in Watermelon (+0.5 µg, +52%).

Folate (DFE)Watermelon higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Watermelon

30 µg8% DV

Watermelon provides 30 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+12 µg, +65%).

Thiamin (Vitamin B1)Watermelon higher

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Watermelon

0.33 mg28% DV

Watermelon provides 0.33 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.29 mg, +717%).

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

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Watermelon

0.21 mg16% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.21 mg in Watermelon (+0.07 mg, +35%).

Niacin (Vitamin B3)Watermelon higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Watermelon

1.8 mg11% DV

Watermelon provides 1.8 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+1.6 mg, +1075%).

Pantothenic Acid (B5)Watermelon higher

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Watermelon

2.2 mg44% DV

Watermelon provides 2.2 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+1.9 mg, +525%).

Vitamin B6Watermelon higher

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Watermelon

0.45 mg26% DV

Watermelon provides 0.45 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.37 mg, +457%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Watermelon

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

Watermelon

10.0 mg

Paneer (Indian Cottage Cheese) provides 22.2 mg vs 10.0 mg in Watermelon (+12.2 mg, +122%).

PotassiumWatermelon higher

Paneer (Indian Cottage Cheese)

111 mg2% DV

Watermelon

1,120 mg24% DV

Watermelon provides 1,120 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+1,009 mg, +908%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

485 mg37% DV

Watermelon

70.0 mg5% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 70.0 mg in Watermelon (+415 mg, +593%).

IronWatermelon higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Watermelon

2.4 mg13% DV

Watermelon provides 2.4 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+2.0 mg, +494%).

MagnesiumWatermelon higher

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Watermelon

100 mg24% DV

Watermelon provides 100 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+81.8 mg, +450%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

283 mg23% DV

Watermelon

110 mg9% DV

Paneer (Indian Cottage Cheese) provides 283 mg vs 110 mg in Watermelon (+173 mg, +157%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Watermelon

1.0 mg9% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 1.0 mg in Watermelon (+1.1 mg, +112%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Watermelon

0.16 g1% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 0.16 g in Watermelon (+14.2 g, +8864%).

Paneer (Indian Cottage Cheese) vs Watermelon

Paneer (Indian Cottage Cheese)

Watermelon

Nutritional Takeaways

Comparison Summary