Paneer Vs Tofu - Which One is Better For Health?
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 Iron Content
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 Tofu Protein Content
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.
Is tofu healthier than paneer?
Soft, creamy, mushy and delicious, both paneer and tofu can amp up the taste of any bland meal with their delightful taste and texture. While, paneer has been predominantly used in Indian cuisine to add soul to curries, parathas, pakodas and what not, tofu has been a quintessence of Oriental cuisines like Chinese, Thai and Japanese.
Interestingly, both paneer and tofu are a great source of protein. However, with an increasing inclination towards healthy eating, tofu has paved its way, claiming to be a much healthier alternative than paneer (cottage cheese). With around 37% of vegetarians, India has been predominantly a vegetarian nation, wherein the consumption of plant based proteins has been more than animal protein.
However, deciding what’s better tofu or paneer can be a bit tricky, but if you have been a weight watcher or a fitness enthusiast or want to switch to a protein rich diet, then here’s all you need to know about the differences between paneer and tofu, before you add these to your favourite foods.
