Paneer and Tofu - the similar-looking foods come with their own sets of nutrients, along with being extremely beneficial at warding off diseases. In terms of preparation, while paneer is made from curdled buffalo milk, tofu is prepared from soy milk.
Paneer vs Tofu Nutrition Value
Here we discuss the various difference between tofu and paneer in terms of nutritional value such iron, protein, fat content, carbohydrate,and calorie content,which one is better for health.
Paneer vs Tofu IronContent
When it comes to the iron content of these two foods, tofu comes out as the winner. Tofu contains 5.4mg of iron per 100gm, while paneer's iron content is just 0.1mg per 100gm. For this reason, the soy product is extremely beneficial for individuals who suffer from anaemia as it is high in iron content and can help in maintaining optimum levels of blood hemoglobin.
Paneer vs TofuProteinContent
Especially for vegetarians, paneer is one of the best sources of protein. Every 100 gm of this dairy product is found to contain 18.3 gm of protein. In contrast, tofu offers only 6.9 gm of protein. If you are planning to put on weight or pursue a muscle-building regimen, paneer is a source of protein that you can consider. It aids in muscle building as well as reduces muscle damage caused by wear and tear.
Paneer vs Tofu Fat Content
Along with high protein content, paneer is also known to come with high-fat content. Every 100gm of paneer contains about 20.8gm of fat content. Tofu, on the other hand, contains only 2.7gm of fat every 100gm. Due to its low-fat content, tofu is an excellent healthy option for weight loss.
Paneer vs Tofu Carbohydrate
In terms of carbohydrate, calcium, and calorie content, both tofu and paneer clock different figures.Even though paneer is made from milk, its levels of carbohydrates are low. Since the carbohydrate content in paneer is about 1.2gm, it is a friendly food option for diabetics. Tofu, on the other hand, has a carbohydrate content that is double to that of paneer (2.4gm).
Paneer vs Tofu calciumFacts
Calcium content is extremely high in paneer with every 100gm of paneer offering 208mg of calcium. Due to its high calcium count, paneer is extremely useful to build strong teeth and bones. In contrast to the high calcium content of paneer, tofu records about 130mg of calcium.
Paneer vs Tofu CalorieFacts
Lastly, both tofu and paneer have different calorie counts with paneer reporting a higher calorie count than tofu. For every 100gm of serving of tofu and paneer, tofu has 62 calories and paneer comes with 265 calories. Since it has a low-calorie count, tofu is the perfect weight-loss food.In terms of which one is a healthier food option, it depends on certain factors. If you are planning to lose weight, tofu is a better option.
But if you're planning to build muscles, paneer presents itself as a better option. This is because paneer contains high calcium and protein content. Keeping the pros and cons in mind, you can choose to include either one or both in your diet. Although when it comes to paneer, moderation is the key.
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FAQs
In terms of which one is a healthier food option, it depends on certain factors. If you are planning to lose weight, tofu is a better option. But if you're planning to build muscles, paneer presents itself as a better option. This is because paneer contains high calcium and protein content.
Which is healthier, tofu or paneer? ›
Tofu takes the upper hand in the tofu vs paneer comparison as a beneficial source of plant compounds (e.g. isoflavones), which cannot be provided with paneer. In addition, it is a healthier option for two main reasons: Health benefits: The isoflavones-rich protein is considered to help prevent certain diseases.
Is tofu paneer good for heart patients? ›
05/9Good for heart health
While tofu has 0 cholesterol, paneer prepared from processed cream or full fat milk may contain approx 90mg of cholesterol in every 100grams of paneer. This makes tofu a better choice, if you are looking to go for a low cholesterol diet.
What is better than paneer? ›
Both are good vegetarian protein sources, but Tempeh is more versatile and has more nutritional value than paneer.
Is tofu healthier than cottage cheese? ›
One half-cup of silken tofu has 8 grams of protein and more calcium and vitamin B12 than the same size serving of 2% cottage cheese. Silken tofu also has no carbohydrates and nearly 75% less sodium than cottage cheese, making it a light yet filling alternative with a more subtle taste.
Which is better for protein tofu or paneer? ›
100 grams of paneer contain 25 grams of protein and fat, each. It has 3.57 grams of carbohydrates but lacks dietary fiber. Similarly 100 grams of tofu contains only 8.72 grams of fat, 17.3 grams of protein and 2.78 grams of carbohydrates. Unlike paneer, 100 grams of tofu has almost 2.3 grams of fibres.
Is tofu healthy to eat everyday? ›
Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have: Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake.
Why is paneer better than tofu? ›
Paneer, as a milk-based food, has quite high levels of calcium, which are vital for the growth of healthy teeth and bones, particularly for children or breastfeeding mothers. Tofu has lower levels of this mineral, so it's a slightly less healthy choice for people in those groups.
Is paneer bad for LDL cholesterol? ›
Consuming excess paneer can lead to bloating and an upset stomach. Moreover, it also increases LDL cholesterol, increasing the risk of heart disease and stroke. Further, paneer may trigger allergic reactions in people who have dairy allergies.
Is tofu good for clogged arteries? ›
According to researchers, individuals who replaced lean meat with tofu cut their risk of heart disease by reducing levels of cholesterol and other fatty substances in the blood called triglycerides, and slowing the rate at which LDLcholesterol is oxidized.
Although many Indians translate "paneer" into "cottage cheese", cottage cheese is made using rennet extracted from the stomach of ruminants, and cow's skim milk. Queso blanco or queso fresco are often recommended as substitutes in the Americas and Spain as they are more commercially available in many American markets.
Which is better eggs or paneer? ›
Egg: This nutritional powerhouse goes beyond protein. Eggs are rich in choline, essential for brain health and memory function. They also contribute to healthy eyes and a strong immune system. Paneer: While not as nutrient-dense as eggs, paneer offers valuable bone-building calcium and phosphorus.
Is paneer better than eggs? ›
When comparing the protein profiles of eggs and paneer, a few considerations come into play. While both are excellent sources of protein, eggs provide a more complete amino acid profile. This means they contain all nine essential amino acids needed for various bodily functions, including muscle building and repair.
What is healthier than tofu? ›
While both ingredients are excellent plant-based meat alternatives, tempeh is commonly considered the healthier option as it's less processed than tofu.
Can I use tofu instead of paneer? ›
Before going vegan, I loved paneer. The good news is that tofu makes a great substitute when cooked in a certain way. I often eat this dish straight up, but you can also add it to the tomato or coconut curry bases on pages 46–7 of SpiceBox for a spin on a paneer curry. It makes a great side as part of a curry feast.
Which tastes better tofu or paneer? ›
Taste. Tofu has a neutral taste, while paneer has a slightly sweet and tangy flavor. Tofu can absorb flavors from sauces and marinades, while paneer can be marinated in spices to enhance its flavor.
Is tofu better than paneer for weight loss? ›
Calories. The NDTV reports say that paneer has more calories than tofu. It says that 100 gms serving of paneer can have as much as 265 calories and 100 gms serving of tofu has about 62 calories. Tofu is a better option if you are on a weight loss journey.
Is paneer a healthy food or junk food? ›
Consuming paneer daily can have numerous health benefits, including providing high-quality protein, improving bone health, aiding in weight loss, boosting immunity, and promoting heart health. However, it is important to consume it in moderation and choose low-fat options.
