Paneer vs Tofu: Which one is a better choice?
If these ideas go through your mind while you prepare your coming meals, you've arrived at the right spot.
In this thorough Paneer vs. Tofu blog post, we go into great detail regarding the nutritional value and health benefits to help you realize the differences between the two Let's get to it right away.
How are Tofu and Paneer made?
To make tofu, whole soybeans are fermented with starter cultures under regulated conditions (Rhizopus Oligosporus or Rhizopus Oryzae). These soybeans are processed following 36 hours of soaking, dehulling, cooking, and fermentation.[1]
The majority of the tofu's nutritional content comes from fermentation, which also breaks down the starch in the soybeans to make them simpler to digest.
Warm milk is combined with a food acid, such as lemon juice, vinegar, citric acid, or curd, to create paneer. The water is next drained from the curd by pressing out the extra water and removing it with muslin or cheesecloth.
Both paneer and tofu are excellent vegetarian sources of protein, but tofu is more adaptable and contains far more nutrients.
Nutritional Content of Tofu and Paneer
|
Nutritional Value (per 100g) |
Tofu |
Paneer |
|
Calories |
181 |
265 |
|
Fat |
11g |
26.9g |
|
Cholesterol |
0g |
56.2mg |
|
Carbs |
3.5g |
6.1g |
|
Protein |
21.8g |
19.1g |
Tofu offers about 2.3 g of fiber per 100 grams, however, paneer does not have any fiber content at all. Tofu has a higher calcium content than paneer, in addition. Tofu has a large amount of iron compared to paneer, which has a dearth of it.
Health Benefits of Tofu:
- Isoflavones are more bioavailable in tofu. Daidzein and genistein, two potent antioxidants, act to lower LDL levels and improve heart health[4]. It is also very useful because of its estrogenic properties, which means that menopausal women can benefit from it.[2]
- Because it is manufactured by fermenting soybeans with a starter culture, tofu contains a lot of probiotics (gut-friendly bacteria and yeasts). If you eat tofu, you won't have digestive issues.
- It is also lactose-free, in contrast to paneer. Therefore, if you are lactose intolerant and need a cleaner, healthier protein source, tofu is a no-brainer. And tofu and other soy products can help you better control your PCOS and diabetes.
Health Benefits of Paneer:
- Paneer is recognized as a top meat substitute because of how much protein and fat it contains. Vitamin D and calcium, which are both beneficial to women, especially those going through menopause, are both in abundance in paneer.
- Tests have revealed that sphingolipids in paneer lower the incidence of prostate and colon cancer.
- The magnesium and phosphorus in paneer promote better digestive function. They facilitate the evacuation of waste from the body and aid digestion.
So which one should you go for?
Paneer and tofu both include a lot of protein, but tofu also has a lot of fiber, is low in fat, and is good for your gut. Being dairy-based, paneer can be filling. With all 9 of the essential amino acids present, tofu is a complete source of protein.
- Tofu has fewer calories per gram than paneer, at least on the surface. Paneer isn't necessarily healthy since it contains a lot of trans fats and cholesterol [3]. While not a perfect whole food, tofu is a healthier alternative to paneer.
- Though both these similar-looking foods come with great health benefits, decide which one is preferred for you based on your goals
References:
- Comparative Study of Soy Paneer Prepared from Soymilk, Blends of Soymilk and Skimmed Milk vs PaneerJeelani Raja*, Hillal A Punoo and Farooq A Masoodi
- A COMPARATIVE EVALUATION OF SOY PANEER AND MILK PANEER INCORPORATION ON SENSORY CHARACTERISTICS OF SOME INDIGENOUS FOODS.Asian Journal of Dairy and Food Research.2002.(21)Pant Alok*, Chauhan G.S., Tomar N.S.**
- https://www.hsph.harvard.edu/news/hsph-in-the-news/tofu-consumption-linked-with-decreased-risk-of-heart-disease/
- Paneer: Eat It with Caution https://consumeraffairs.nic.in/sites/default/files/file-uploads/ctocpas/CT_Paneer-13.pdf
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