Tofu vs Paneer part 2 nutrition facts

 

Here's a detailed comparison of the nutrition facts of tofu and paneer:

*Tofu (100g serving)*

- Calories: 80-100

- Protein: 20-25g

- Fat: 3-5g

- Carbohydrates: 2-4g

- Fiber: 0.5-1g

- Sodium: 2-5mg

- Cholesterol: 0mg

- Iron: 3-5mg

- Calcium: 200-300mg

- Vitamin D: 0-10% of the Daily Value (DV)

- Vitamin B12: 0-10% of the DV

*Paneer (100g serving)*

- Calories: 250-300

- Protein: 20-25g

- Fat: 20-25g

- Carbohydrates: 5-10g

- Fiber: 0-1g

- Sodium: 50-100mg

- Cholesterol: 50-60mg

- Iron: 0.5-1mg

- Calcium: 400-500mg

- Vitamin D: 10-20% of the DV

- Vitamin B12: 20-30% of the DV

Key differences:

- Tofu is lower in calories, fat, and sodium compared to paneer.

- Paneer is higher in protein, calcium, and vitamins D and B12 due to its dairy origin.

- Tofu is a good source of iron, while paneer has a relatively low iron content.

- Tofu has a lower cholesterol level since it's plant-based.

Please note that these values can vary depending on the specific type, brand, and preparation method. It's always a good idea to check the nutrition label or consult a reliable nutrition source for more accurate information.