파니르 치즈 vs 두부
두 가지 식품을 선택하고 다량영양소, 비타민, 미네랄을 나란히 비교: 100g당, 1회 제공량당 또는 칼로리 정규화.
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).
다량 영양소6 영양소
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%).
비타민12 영양소
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).
미네랄7 영양소
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%).
지질1 영양소
Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.79 g in Tofu (Firm) (+13.4 g, +1697%).