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About this tool
Side-by-side protein, fat, calcium, iron and calorie comparison of paneer and tofu for any portion size.
The Paneer vs Tofu Comparator puts the two side by side for whatever portion you cook, scaling per-100 g composition figures to grams and showing energy, protein, saturated fat, calcium, iron, sodium and cholesterol together. It also answers the question that matters when swapping one for the other: how many grams of the second food deliver the same protein, and what that costs in calories. Percentages are measured against 0.83 g of protein per kg body weight and the ICMR-NIN adult RDAs of 1,000 mg calcium and 19 or 29 mg iron.
Open Paneer vs Tofu Comparator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Values scale to the grams you enter, so the comparison is not stuck at an arbitrary 100 g.
Shows the grams and calories needed for an equal-protein swap, not just a like-for-like weight swap.
Whole-milk and toned paneer sit next to firm, extra-firm and silken tofu, which differ enormously.
For the same weight, firm tofu carries roughly half the calories and about a tenth of the saturated fat of whole-milk paneer, plus more iron and no cholesterol. Paneer supplies slightly more protein per gram and is dairy, so the better choice depends on whether you are managing saturated fat, iron intake or a dairy allergy.
Per 100 g they are close: whole-milk paneer is around 18 g and firm tofu around 17 g. The gap is small enough that a swap of similar weight keeps the protein roughly the same, while cutting the calories from about 296 to about 144 per 100 g.
Tofu set with calcium sulfate does, by a wide margin — roughly 683 mg per 100 g against around 208 mg for paneer. Tofu set with nigari or magnesium chloride instead carries far less, so read the ingredients list before relying on tofu as a calcium source.
Yes, using firm or extra-firm tofu pressed to remove water so it holds its shape in gravies. Tofu absorbs marinade more readily than paneer and browns faster, so reduce the cooking time slightly. This is general nutrition information; talk to a registered dietitian about swaps if you have a specific medical condition.
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