Tofu versus Paneer:

Paneer is a milk product, while tofu is a soy product. Paneer when made with full fat dairy, is very soft due to the high fat content, whereas tofu can vary from being soft, to firm and has a smoother, ‘silken’ texture. Soft tofu may have the lowest fat content, therefore it is easy to digest and more likely to contain more nutrients that are absorbed by the body.

  • Tofu is a much healthier option than paneer.
  • 100 grams of tofu has about 60-65 calories, while 100 grams of paneer may have about 260 calories.
  • Iron content in tofu is more than that of paneer.
  • Both have sufficient amount of protein content.
  • It is recommended like tofu for people who are looking to lose weight and want to have light food.

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