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.
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