Nährwerte im Vergleich

Paneer-Käse vs Tofu

Wählen Sie zwei Lebensmittel und vergleichen Sie Makronährstoffe, Vitamine und Mineralstoffe Seite an Seite: pro 100g, pro Portion oder kalorienormalisiert.

Beliebte Vergleiche

Lebensmittel A

Lebensmittel B

Neat fresh white paneer cubes resting on clean studio slate

Milchprodukte

Paneer-Käse

296Kalorien

18.3Protein

0.0Ballaststoffe

0.0Vitamin C

Details anzeigen

Hülsenfrüchte

Tofu

83Kalorien

10.0Protein

0.9Ballaststoffe

0.1Vitamin C

Details anzeigen

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Weniger Kalorien

-72%

Tofu

Tofu (Firm) has fewer calories (energy) (83 kcal vs 296 kcal, 213 kcal less).

Mehr Protein

+83%

Paneer-Käse

Paneer (Indian Cottage Cheese) provides 18.3 g vs 10.0 g in Tofu (Firm) (+8.3 g, +83%).

Mehr Ballaststoffe

Tofu

Tofu (Firm) provides 0.90 g vs 0 g in Paneer (Indian Cottage Cheese) (+0.90 g).

Mehr Vitamin C

Tofu

Tofu (Firm) provides 0.10 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+0.10 mg).

Comparing per 100 g standard edible portion.

Nährstoff

Paneer-Käse100 g edible portion

Tofu100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Paneer-Käse höher

Paneer-Käse

296 kcal15% TB

Tofu

83 kcal4% TB

Paneer (Indian Cottage Cheese) provides 296 kcal vs 83 kcal in Tofu (Firm) (+213 kcal, +257%).

ProteinPaneer-Käse höher

Paneer-Käse

18.3 g37% TB

Tofu

10.0 g20% TB

Paneer (Indian Cottage Cheese) provides 18.3 g vs 10.0 g in Tofu (Firm) (+8.3 g, +83%).

KohlenhydratePaneer-Käse höher

Paneer-Käse

4.2 g2% TB

Tofu

1.9 g1% TB

Paneer (Indian Cottage Cheese) provides 4.2 g vs 1.9 g in Tofu (Firm) (+2.3 g, +123%).

BallaststoffeTofu höher

Paneer-Käse

0 g

Tofu

0.90 g3% TB

Tofu (Firm) has higher dietary fiber (0.90 g vs 0 g).

GesamtfettPaneer-Käse höher

Paneer-Käse

22.8 g29% TB

Tofu

5.3 g7% TB

Paneer (Indian Cottage Cheese) provides 22.8 g vs 5.3 g in Tofu (Firm) (+17.5 g, +333%).

ZuckerPaneer-Käse höher

Paneer-Käse

2.6 g5% TB

Tofu

0.62 g1% TB

Paneer (Indian Cottage Cheese) provides 2.6 g vs 0.62 g in Tofu (Firm) (+2.0 g, +319%).

Vitamine12 Nährstoffe

Vitamin CTofu höher

Paneer-Käse

0 mg

Tofu

0.10 mg

Tofu (Firm) provides slightly more vitamin c (0.10 mg vs 0 mg).

Vitamin APaneer-Käse höher

Paneer-Käse

180 µg20% TB

Tofu

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin a (rae) (180 µg vs 0 µg).

Vitamin DPaneer-Käse höher

Paneer-Käse

0.5 µg3% TB

Tofu

0 µg

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

Vitamin EPaneer-Käse höher

Paneer-Käse

0.40 mg3% TB

Tofu

0.01 mg

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.01 mg in Tofu (Firm) (+0.39 mg, +3900%).

Vitamin KTofu höher

Paneer-Käse

1.5 µg1% TB

Tofu

2.4 µg2% TB

Tofu (Firm) provides 2.4 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+0.9 µg, +60%).

FolsäureTofu höher

Paneer-Käse

18 µg5% TB

Tofu

19 µg5% TB

Tofu (Firm) provides 19 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+1.0 µg, +6%).

Vitamin B1 (Thiamin)Ähnlich

Paneer-Käse

0.04 mg3% TB

Tofu

0.08 mg7% TB

Both Paneer (Indian Cottage Cheese) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Vitamin B2 (Riboflavin)Paneer-Käse höher

Paneer-Käse

0.28 mg22% TB

Tofu

0.05 mg4% TB

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.05 mg in Tofu (Firm) (+0.23 mg, +438%).

Vitamin B3 (Niacin)Ähnlich

Paneer-Käse

0.15 mg1% TB

Tofu

0.20 mg1% TB

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

Vitamin B5Paneer-Käse höher

Paneer-Käse

0.35 mg7% TB

Tofu

0.07 mg1% TB

Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.07 mg in Tofu (Firm) (+0.28 mg, +415%).

Vitamin B6Ähnlich

Paneer-Käse

0.08 mg5% TB

Tofu

0.05 mg3% TB

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

Vitamin B12Paneer-Käse höher

Paneer-Käse

0.9 µg38% TB

Tofu

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).

Mineralstoffe7 Nährstoffe

NatriumPaneer-Käse höher

Paneer-Käse

22.0 mg1% TB

Tofu

9.0 mg

Paneer (Indian Cottage Cheese) provides 22.0 mg vs 9.0 mg in Tofu (Firm) (+13.0 mg, +144%).

KaliumTofu höher

Paneer-Käse

110 mg2% TB

Tofu

148 mg3% TB

Tofu (Firm) provides 148 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+38.0 mg, +35%).

CalciumPaneer-Käse höher

Paneer-Käse

480 mg37% TB

Tofu

282 mg22% TB

Paneer (Indian Cottage Cheese) provides 480 mg vs 282 mg in Tofu (Firm) (+198 mg, +70%).

EisenTofu höher

Paneer-Käse

0.40 mg2% TB

Tofu

2.0 mg11% TB

Tofu (Firm) provides 2.0 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+1.6 mg, +410%).

MagnesiumTofu höher

Paneer-Käse

18.0 mg4% TB

Tofu

37.0 mg9% TB

Tofu (Firm) provides 37.0 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+19.0 mg, +106%).

PhosphorPaneer-Käse höher

Paneer-Käse

280 mg22% TB

Tofu

121 mg10% TB

Paneer (Indian Cottage Cheese) provides 280 mg vs 121 mg in Tofu (Firm) (+159 mg, +131%).

ZinkPaneer-Käse höher

Paneer-Käse

2.1 mg19% TB

Tofu

0.89 mg8% TB

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.89 mg in Tofu (Firm) (+1.2 mg, +136%).

Lipide1 Nährstoffe

Gesättigte FettsäurenPaneer-Käse höher

Paneer-Käse

14.2 g71% TB

Tofu

0.79 g4% TB

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.79 g in Tofu (Firm) (+13.4 g, +1697%).

Nährstoff

Paneer-Käse50 g (1 standard serving (50 g))

Tofu126 g (1/2 block (126 g))

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Paneer-Käse höher

Paneer-Käse

148 kcal7% TB

Tofu

105 kcal5% TB

Paneer (Indian Cottage Cheese) provides 148 kcal vs 105 kcal in Tofu (Firm) (+43 kcal, +42%).

ProteinTofu höher

Paneer-Käse

9.2 g18% TB

Tofu

12.6 g25% TB

Tofu (Firm) provides 12.6 g vs 9.2 g in Paneer (Indian Cottage Cheese) (+3.4 g, +37%).

KohlenhydrateTofu höher

Paneer-Käse

2.1 g1% TB

Tofu

2.4 g1% TB

Tofu (Firm) provides 2.4 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+0.27 g, +13%).

BallaststoffeTofu höher

Paneer-Käse

0 g

Tofu

1.1 g4% TB

Tofu (Firm) has higher dietary fiber (1.1 g vs 0 g).

GesamtfettPaneer-Käse höher

Paneer-Käse

11.4 g15% TB

Tofu

6.6 g8% TB

Paneer (Indian Cottage Cheese) provides 11.4 g vs 6.6 g in Tofu (Firm) (+4.8 g, +72%).

ZuckerPaneer-Käse höher

Paneer-Käse

1.3 g3% TB

Tofu

0.78 g2% TB

Paneer (Indian Cottage Cheese) provides 1.3 g vs 0.78 g in Tofu (Firm) (+0.52 g, +66%).

Vitamine12 Nährstoffe

Vitamin CTofu höher

Paneer-Käse

0 mg

Tofu

0.13 mg

Tofu (Firm) provides slightly more vitamin c (0.13 mg vs 0 mg).

Vitamin APaneer-Käse höher

Paneer-Käse

90 µg10% TB

Tofu

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin a (rae) (90 µg vs 0 µg).

Vitamin DPaneer-Käse höher

Paneer-Käse

0.3 µg1% TB

Tofu

0 µg

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

Vitamin EPaneer-Käse höher

Paneer-Käse

0.20 mg1% TB

Tofu

0.01 mg

Paneer (Indian Cottage Cheese) provides slightly more vitamin e (0.20 mg vs 0.01 mg).

Vitamin KTofu höher

Paneer-Käse

0.8 µg1% TB

Tofu

3.0 µg3% TB

Tofu (Firm) provides 3.0 µg vs 0.8 µg in Paneer (Indian Cottage Cheese) (+2.3 µg, +303%).

FolsäureTofu höher

Paneer-Käse

9.0 µg2% TB

Tofu

24 µg6% TB

Tofu (Firm) provides 24 µg vs 9.0 µg in Paneer (Indian Cottage Cheese) (+15 µg, +166%).

Vitamin B1 (Thiamin)Tofu höher

Paneer-Käse

0.02 mg2% TB

Tofu

0.10 mg9% TB

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.02 mg).

Vitamin B2 (Riboflavin)Paneer-Käse höher

Paneer-Käse

0.14 mg11% TB

Tofu

0.07 mg5% TB

Paneer (Indian Cottage Cheese) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.07 mg).

Vitamin B3 (Niacin)Tofu höher

Paneer-Käse

0.08 mg

Tofu

0.25 mg2% TB

Tofu (Firm) provides 0.25 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.17 mg, +228%).

Vitamin B5Paneer-Käse höher

Paneer-Käse

0.18 mg3% TB

Tofu

0.09 mg2% TB

Paneer (Indian Cottage Cheese) provides slightly more pantothenic acid (b5) (0.18 mg vs 0.09 mg).

Vitamin B6Ähnlich

Paneer-Käse

0.04 mg2% TB

Tofu

0.06 mg3% TB

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

Vitamin B12Paneer-Käse höher

Paneer-Käse

0.5 µg19% TB

Tofu

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.5 µg vs 0 µg).

Mineralstoffe7 Nährstoffe

NatriumÄhnlich

Paneer-Käse

11.0 mg

Tofu

11.3 mg

Both Paneer (Indian Cottage Cheese) and Tofu (Firm) provide similar amounts of sodium (11.0 mg).

KaliumTofu höher

Paneer-Käse

55.0 mg1% TB

Tofu

186 mg4% TB

Tofu (Firm) provides 186 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+131 mg, +239%).

CalciumTofu höher

Paneer-Käse

240 mg18% TB

Tofu

355 mg27% TB

Tofu (Firm) provides 355 mg vs 240 mg in Paneer (Indian Cottage Cheese) (+115 mg, +48%).

EisenTofu höher

Paneer-Käse

0.20 mg1% TB

Tofu

2.6 mg14% TB

Tofu (Firm) provides 2.6 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+2.4 mg, +1185%).

MagnesiumTofu höher

Paneer-Käse

9.0 mg2% TB

Tofu

46.6 mg11% TB

Tofu (Firm) provides 46.6 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+37.6 mg, +418%).

PhosphorTofu höher

Paneer-Käse

140 mg11% TB

Tofu

152 mg12% TB

Tofu (Firm) provides 152 mg vs 140 mg in Paneer (Indian Cottage Cheese) (+12.5 mg, +9%).

ZinkTofu höher

Paneer-Käse

1.1 mg10% TB

Tofu

1.1 mg10% TB

Tofu (Firm) provides 1.1 mg vs 1.1 mg in Paneer (Indian Cottage Cheese) (+0.07 mg, +7%).

Lipide1 Nährstoffe

Gesättigte FettsäurenPaneer-Käse höher

Paneer-Käse

7.1 g36% TB

Tofu

1.00 g5% TB

Paneer (Indian Cottage Cheese) provides 7.1 g vs 1.00 g in Tofu (Firm) (+6.1 g, +613%).

Nährstoff

Paneer-KäseAmount per 100 kcal (34 g)

TofuAmount per 100 kcal (120 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Paneer-Käse

101 kcal5% TB

Tofu

100 kcal5% TB

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

ProteinTofu höher

Paneer-Käse

6.2 g12% TB

Tofu

12.0 g24% TB

Tofu (Firm) provides 12.0 g vs 6.2 g in Paneer (Indian Cottage Cheese) (+5.8 g, +92%).

KohlenhydrateTofu höher

Paneer-Käse

1.4 g1% TB

Tofu

2.3 g1% TB

Tofu (Firm) provides 2.3 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+0.83 g, +58%).

BallaststoffeTofu höher

Paneer-Käse

0 g

Tofu

1.1 g4% TB

Tofu (Firm) has higher dietary fiber (1.1 g vs 0 g).

GesamtfettPaneer-Käse höher

Paneer-Käse

7.8 g10% TB

Tofu

6.3 g8% TB

Paneer (Indian Cottage Cheese) provides 7.8 g vs 6.3 g in Tofu (Firm) (+1.4 g, +23%).

ZuckerPaneer-Käse höher

Paneer-Käse

0.88 g2% TB

Tofu

0.74 g1% TB

Paneer (Indian Cottage Cheese) provides 0.88 g vs 0.74 g in Tofu (Firm) (+0.14 g, +19%).

Vitamine12 Nährstoffe

Vitamin CTofu höher

Paneer-Käse

0 mg

Tofu

0.12 mg

Tofu (Firm) provides slightly more vitamin c (0.12 mg vs 0 mg).

Vitamin APaneer-Käse höher

Paneer-Käse

61 µg7% TB

Tofu

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin a (rae) (61 µg vs 0 µg).

Vitamin DPaneer-Käse höher

Paneer-Käse

0.2 µg1% TB

Tofu

0 µg

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

Vitamin EPaneer-Käse höher

Paneer-Käse

0.14 mg1% TB

Tofu

0.01 mg

Paneer (Indian Cottage Cheese) provides slightly more vitamin e (0.14 mg vs 0.01 mg).

Vitamin KTofu höher

Paneer-Käse

0.5 µg

Tofu

2.9 µg2% TB

Tofu (Firm) provides 2.9 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+2.4 µg, +465%).

FolsäureTofu höher

Paneer-Käse

6.1 µg2% TB

Tofu

23 µg6% TB

Tofu (Firm) provides 23 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+17 µg, +273%).

Vitamin B1 (Thiamin)Tofu höher

Paneer-Käse

0.01 mg1% TB

Tofu

0.10 mg8% TB

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.01 mg).

Vitamin B2 (Riboflavin)Ähnlich

Paneer-Käse

0.10 mg7% TB

Tofu

0.06 mg5% TB

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

Vitamin B3 (Niacin)Tofu höher

Paneer-Käse

0.05 mg

Tofu

0.23 mg1% TB

Tofu (Firm) provides 0.23 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+0.18 mg, +359%).

Vitamin B5Ähnlich

Paneer-Käse

0.12 mg2% TB

Tofu

0.08 mg2% TB

Both Paneer (Indian Cottage Cheese) and Tofu (Firm) provide similar amounts of pantothenic acid (b5) (0.12 mg).

Vitamin B6Ähnlich

Paneer-Käse

0.03 mg2% TB

Tofu

0.06 mg3% TB

Both Paneer (Indian Cottage Cheese) and Tofu (Firm) provide similar amounts of vitamin b6 (0.03 mg).

Vitamin B12Paneer-Käse höher

Paneer-Käse

0.3 µg13% TB

Tofu

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.3 µg vs 0 µg).

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Paneer-Käse

7.5 mg

Tofu

10.8 mg

Tofu (Firm) provides 10.8 mg vs 7.5 mg in Paneer (Indian Cottage Cheese) (+3.3 mg, +44%).

KaliumTofu höher

Paneer-Käse

37.4 mg1% TB

Tofu

178 mg4% TB

Tofu (Firm) provides 178 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+140 mg, +375%).

CalciumTofu höher

Paneer-Käse

163 mg13% TB

Tofu

338 mg26% TB

Tofu (Firm) provides 338 mg vs 163 mg in Paneer (Indian Cottage Cheese) (+175 mg, +107%).

EisenTofu höher

Paneer-Käse

0.14 mg1% TB

Tofu

2.4 mg14% TB

Tofu (Firm) provides 2.4 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+2.3 mg, +1700%).

MagnesiumTofu höher

Paneer-Käse

6.1 mg1% TB

Tofu

44.4 mg11% TB

Tofu (Firm) provides 44.4 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+38.3 mg, +625%).

PhosphorTofu höher

Paneer-Käse

95.2 mg8% TB

Tofu

145 mg12% TB

Tofu (Firm) provides 145 mg vs 95.2 mg in Paneer (Indian Cottage Cheese) (+50.0 mg, +53%).

ZinkTofu höher

Paneer-Käse

0.71 mg6% TB

Tofu

1.1 mg10% TB

Tofu (Firm) provides 1.1 mg vs 0.71 mg in Paneer (Indian Cottage Cheese) (+0.35 mg, +50%).

Lipide1 Nährstoffe

Gesättigte FettsäurenPaneer-Käse höher

Paneer-Käse

4.8 g24% TB

Tofu

0.95 g5% TB

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.95 g in Tofu (Firm) (+3.9 g, +409%).

Nährstoff

Paneer-KäseNormalized to 300 kcal (101 g)

TofuNormalized to 300 kcal (361 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Paneer-Käse

299 kcal15% TB

Tofu

300 kcal15% TB

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

ProteinTofu höher

Paneer-Käse

18.5 g37% TB

Tofu

36.0 g72% TB

Tofu (Firm) provides 36.0 g vs 18.5 g in Paneer (Indian Cottage Cheese) (+17.5 g, +95%).

KohlenhydrateTofu höher

Paneer-Käse

4.2 g2% TB

Tofu

6.8 g2% TB

Tofu (Firm) provides 6.8 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+2.5 g, +60%).

BallaststoffeTofu höher

Paneer-Käse

0 g

Tofu

3.2 g12% TB

Tofu (Firm) has higher dietary fiber (3.2 g vs 0 g).

GesamtfettPaneer-Käse höher

Paneer-Käse

23.0 g30% TB

Tofu

19.0 g24% TB

Paneer (Indian Cottage Cheese) provides 23.0 g vs 19.0 g in Tofu (Firm) (+4.0 g, +21%).

ZuckerPaneer-Käse höher

Paneer-Käse

2.6 g5% TB

Tofu

2.2 g4% TB

Paneer (Indian Cottage Cheese) provides 2.6 g vs 2.2 g in Tofu (Firm) (+0.39 g, +17%).

Vitamine12 Nährstoffe

Vitamin CTofu höher

Paneer-Käse

0 mg

Tofu

0.36 mg

Tofu (Firm) has higher vitamin c (0.36 mg vs 0 mg).

Vitamin APaneer-Käse höher

Paneer-Käse

182 µg20% TB

Tofu

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin a (rae) (182 µg vs 0 µg).

Vitamin DPaneer-Käse höher

Paneer-Käse

0.5 µg3% TB

Tofu

0 µg

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

Vitamin EPaneer-Käse höher

Paneer-Käse

0.40 mg3% TB

Tofu

0.04 mg

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.04 mg in Tofu (Firm) (+0.37 mg, +1019%).

Vitamin KTofu höher

Paneer-Käse

1.5 µg1% TB

Tofu

8.7 µg7% TB

Tofu (Firm) provides 8.7 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+7.1 µg, +472%).

FolsäureTofu höher

Paneer-Käse

18 µg5% TB

Tofu

69 µg17% TB

Tofu (Firm) provides 69 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+50 µg, +277%).

Vitamin B1 (Thiamin)Tofu höher

Paneer-Käse

0.04 mg3% TB

Tofu

0.29 mg24% TB

Tofu (Firm) provides 0.29 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.25 mg, +624%).

Vitamin B2 (Riboflavin)Paneer-Käse höher

Paneer-Käse

0.28 mg22% TB

Tofu

0.19 mg14% TB

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.19 mg in Tofu (Firm) (+0.10 mg, +51%).

Vitamin B3 (Niacin)Tofu höher

Paneer-Käse

0.15 mg1% TB

Tofu

0.70 mg4% TB

Tofu (Firm) provides 0.70 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.55 mg, +365%).

Vitamin B5Paneer-Käse höher

Paneer-Käse

0.35 mg7% TB

Tofu

0.25 mg5% TB

Paneer (Indian Cottage Cheese) provides 0.35 mg vs 0.25 mg in Tofu (Firm) (+0.11 mg, +44%).

Vitamin B6Tofu höher

Paneer-Käse

0.08 mg5% TB

Tofu

0.17 mg10% TB

Tofu (Firm) provides slightly more vitamin b6 (0.17 mg vs 0.08 mg).

Vitamin B12Paneer-Käse höher

Paneer-Käse

0.9 µg38% TB

Tofu

0 µg

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Paneer-Käse

22.2 mg1% TB

Tofu

32.5 mg1% TB

Tofu (Firm) provides 32.5 mg vs 22.2 mg in Paneer (Indian Cottage Cheese) (+10.3 mg, +46%).

KaliumTofu höher

Paneer-Käse

111 mg2% TB

Tofu

534 mg11% TB

Tofu (Firm) provides 534 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+423 mg, +381%).

CalciumTofu höher

Paneer-Käse

485 mg37% TB

Tofu

1,018 mg78% TB

Tofu (Firm) provides 1,018 mg vs 485 mg in Paneer (Indian Cottage Cheese) (+533 mg, +110%).

EisenTofu höher

Paneer-Käse

0.40 mg2% TB

Tofu

7.4 mg41% TB

Tofu (Firm) provides 7.4 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+7.0 mg, +1723%).

MagnesiumTofu höher

Paneer-Käse

18.2 mg4% TB

Tofu

134 mg32% TB

Tofu (Firm) provides 134 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+115 mg, +635%).

PhosphorTofu höher

Paneer-Käse

283 mg23% TB

Tofu

437 mg35% TB

Tofu (Firm) provides 437 mg vs 283 mg in Paneer (Indian Cottage Cheese) (+154 mg, +54%).

ZinkTofu höher

Paneer-Käse

2.1 mg19% TB

Tofu

3.2 mg29% TB

Tofu (Firm) provides 3.2 mg vs 2.1 mg in Paneer (Indian Cottage Cheese) (+1.1 mg, +51%).

Lipide1 Nährstoffe

Gesättigte FettsäurenPaneer-Käse höher

Paneer-Käse

14.3 g72% TB

Tofu

2.9 g14% TB

Paneer (Indian Cottage Cheese) provides 14.3 g vs 2.9 g in Tofu (Firm) (+11.5 g, +403%).

Paneer-Käse vs Tofu

Paneer-Käse

Tofu

Nutritional Takeaways

Zusammenfassung des Vergleichs