Egg vs Paneer, which is better source of protein?

Egg vs Paneer, Protein is one of the nutritions plays an important role and is the best building block of cells. Eggs and Paneer are the main sources of proteins. Eggs and Paneer is a choice of nonvegetarians, and vegetarians can consume only paneer.

Eggs are rich in various vitamins and minerals and can be intake easily as boiled eggs, eggs bhuji, omlate, or egg curry. 

Approximate nutritional value of  one boiled egg(Approxim…..ate 44gm) is Calorie 78 calories.

Protein	5.4gm
Total fat	4.3gm
Carbohydrates	0.5gm
Cholesterol	162mg
Calcium	24.5 mg
Selenium	13.5 mg
Potassium	60.2 mg
Iron	0.8mg
Zinc	0.7mg
Magnesium	5.2mg
Phosphorus	86.6mg

In addition to above eggs are also rich in vitamin D, vitamin B 12.

On the other hand, 35 gm paneer contains approximate , Calorie …..75.

Protein	7.5 gm
Fat	5.8gm
Folate	37.3microgram
Carbohydrates	4.9gm
Phosphorus	131mg
Calcium	190mg
Potassium	50mg

In addition to the above nutrients, paneer is also rich in selenium, riboflavin, vitamin B 12,  vitamin D. You can intake it in any form raw, salad, paneer curry, etc.

Both paneer and eggs are good sources of protein and are beneficial for weight loss.

Is paneer rich in protein?

Yes, paneer (Cheese)  is a big source of protein. 100  gm paneer contains approximately 22.5 gm protein.

Paneer is rich in  which nutrient

Paneer is rich in various nutrients such as protein, fat, folate, carbs, potassium,  phosphorus, and calcium.100 gm paneer contains approximately protein 22.5 gm, Fat 17.4gm, folate 112 microgram, carb 14.6gm, iron 2.16 mg,  Phosphorus 390mg, calcium  430mg, potassium 150mg.

Paneer vitamins

Paneer is also rich in Vitamin  A, selenium, riboflavin, vitamin B 12,  vitamin D. 

How to eat paneer for protein

We can eat paneer raw, in the shape of salad.  We can put it in the sandwich. We can also prepare paneer curry, karahi paneer or so many other dishes.

Protein in 5 eggs

Eggs are rich in proteins. 5 boiled eggs contain approximately 20 gm proteins.

Vitamin b12 in paneer

Paneer is rich in Vitamin B 12. 100 gms of paneer fulfill 20 % daily need of vitamin B 12 of vegetarian people.

Fat in paneer

Paneer is rich in fat. 100 gm paneer contains approximately  17.4 grams of fat.

Paneer is protein or fat

Paneer is full of proteins as well as fat. 100 gm paneer contains  approximately protein 22.5 gm, Fat 17.4gm

is paneer healthy

Yes, paneer falls under the category of a healthy diet.  It is full of nutrients. It contains protein,  fat, carbohydrates, folate,  potassium,  phosphorus, and calcium. 100 gm paneer contains approximately protein 22.5 gm, Fat 17.4gm, folate 112 microgram, carb 14.6gm, iron 2.16 mg,  Phosphorus 390mg, calcium  430mg, potassium 150mg.  So it is clear that paneer or cheese is a healthy diet.

Calcium in paneer

Paneer also contains calcium. 100 gm paneer contains approximately  430 mg calcium.

Milk vs egg

Milk and eggs both are nutritious and beneficial and maintain good health. But the egg is non-vegetarian food whereas milk falls under the category of vegetarian. The nutritious value of both are as under:

1. Calorie

The egg is rich in calories than milk. 100 ml milk contains 50 calories and egg contains 140 calories.

2. Calcium

100 ml milk contains 120mg calcium and egg contains 55 mg calcium.

3. Carbohydrate

Both are low in carb. 100 ml milk contains 4.7 gm carb, 1 egg contains 0.72 carbs.

4. Riboflavin

The quantity of riboflavin in egg is  0.455 mg and in 100 ml milk is 0.180mg.

5. Folate

It is 45 ug in egg and 5 ugs in 100 ml milk.

6. Vitamin B 6

It is 0.15 mg in egg and 0.035mg in 100 ml milk.  

7. Vitamin D

100 ml milk 49iu of vitamin D and egg contains 82 IU of vitamin D.

8. Vitamin E

100 ml milk contains 0.03mg of vitamin E and egg contains 1.2mg of vitamin E.

9. Protein

Egg contains more protein than milk. 100 ml milk contains 3.3gm protein. On the other hand, an egg contains 12.6 gm protein.

10. Vitamin A

Egg contains more vitamin A than milk. 100 ml milk contains 54ug vitamin A whereas egg contains 158ug vitamin A.

11. Potassium

100 ml milk contains 140 mg potassium and egg contains 137 mg potassium.

12. Omega 3 fatty Acid

100 ml milk contains 0.008g and egg contains 0.113g omega-3 fatty acid.

13. Saturated fat

Egg contains more saturated fat than milk. 100 ml milk contains 1.4gm saturated fat whereas egg contains 3.1gm saturated fat.

14. Cholesterol

100 ml milk contains 8 mg cholesterol whereas egg contains 370 mg cholesterol.

15. Iron

100 ml milk contains 0.02 mg iron and egg contains 1.6mg iron. In the light of the above, it is clear that both egg and milk are nutritious. Vegetarians and nonvegetarians both can drink milk and egg together. On the other hand, milk is good for vegetarians. 

Frequently asked questions about Egg vs paneer