Paneer vs Tofu? Applications of Both? Which one is better and why?
Certain DIY (Do-it-yourself) check to differentiate Paneer from Tofu.
Traditionally, in India, cottage cheese or paneer has been a favourite food for vegetarians as a source of protein. Its dominance has been challenged in recent years though. Many health-conscious vegetarians have begun shifting to tofu (paneer made from Soy milk).
To make an informed choice, we have to identify our fitness goals and then look at the two in terms of nutritional value such as iron, protein, fat content, carbohydrate, calcium and calorie content.
- Iron – 100 gm of Tofu contains approx 5 mg of iron per 100gm, while paneer’s iron content is just 0.1mg per 100gm. Tofu is extremely beneficial for individuals who suffer from anaemia and it can help maintain optimum levels of haemoglobin in the blood.
- Protein – If someone is considering to build muscles or gain weight, paneer is a preferred ingredient. 100 gms of paneer contains approximately 18 gm of protein that is almost thrice the amount in tofu.
- Fat – Tofu contains only about one-tenth of the fat content compared to paneer. It also has zero cholesterol. It is an ideal option for a person who intends to lose weight.
- Carbohydrates – Paneer has a lower level of carbohydrates than tofu. Paneer is much better for a person who is suffering from diabetes.
- Calcium – 100 gm of paneer offers 208mg of calcium that is almost double the amount in tofu. Its high calcium count is extremely beneficial for strong bones and teeth.
- Calories – A 100gm serving of tofu has 62 calories and the same quantity of paneer is loaded with 265 calories. With a much lower low-calorie count, tofu is the perfect weight-loss food.
Both tofu and paneer can be added to salads, sauces and desserts. We can saute crushed paneer or Tofu with onions, tomatoes, and bell peppers to prepare bhurji. Diced paneer or Tofu can be sauted and then mixed with other vegetables for dry and gravy dishes. Paneer or its softer variant chenna is also used in a variety of Indian desserts and sweets like rasogulla, rajbhog, chennamurgi and rasmalai.
Tofu is a best source for soya protein which digested and absorbs in the body in comparison to soya nuggets.
We should keep our fitness objectives in mind and enjoy a little bit of both to stay healthy.
Courtesy – Chef Manjit Gill.