Paneer Vs. Tofu – Which is More Nutritional and Good Health?

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We all are love Paneer. We all know its health benefits too. But have you heard about Tofu? At times it is tough to differentiate between Paneer and Tofu as the appearance of both ingredients is very much alike. However there are basic differences between the two. Let’s talk about these differences, their nutritional values, health benefits and explore some delicious recipes made with Paneer and Tofu.

Some amazing myths and facts about tofu

Myth 1: Tofu is an ingredient that includes various health benefits.

Fact: No doubt, tofu comes with nutrients like protein, Vitamin B1, B6, B2, and Vitamin E, folic acid, potassium, zinc, calcium, and unsaturated fats, as well as it is low in cholesterol and calories, there are various countries who have discovered the consumption of tofu in high quantity has resulted into various health issues like osteoporosis, bowel cancer, and other heart issues.

Myth 2: Eating too much tofu is helpful for hormonal balancing for women.

Fact: Tofu is made out of soy, which is a rich ingredient of isoflavones. These compounds work similarly to estrogen, one of the female hormones. When tofu is consumed in high quantity, it raises the levels of estrogen in the body, which further affects the hormonal balance. This can also lead to an increased risk of developing health issues like fertility issues, breast cancer, menopause, puberty, etc.

Myth 3: Tofu is tasteless, completely.

Fact: This is among the various misconceptions regarding tofu. Tofu is surely tasty, but one should know how to cook it well. Rather than eating it alone, look to add it in various recipes like combining them in meats like chicken, pork, etc. So, make delicious recipes with tofu to make it appealing.

Myth 4: There aren’t many recipes with tofu to make.

Fact: Tofu is one of the versatile ingredients. There are various delicious recipes you can make by using tofu. It can be used as a substitute for various poultry and meat recipes. Some also prepare it as a light evening snack, while some use it as the best ingredient for preparation and seasoning.

Paneer Vs. Tofu – A Widely Debated Question?

We all are aware of paneer and are also using it in various recipes already. But when it comes to tofu, there are still many who are not aware of the ingredient very well. Again, there are many health-conscious people who prefer going with tofu who keep counting on calories and other nutrients. But paneer also comes with various nutrients and health benefits to be considered. So, which ingredient would you go with?

Making a choice between paneer and tofu is not that difficult. The only thing you need to know is the nutritional value they have along with the health benefits they provide you with. So, for better understanding, let’s learn about both the ingredients and then decide which is the healthy one.

What is the difference between paneer and tofu?

Difference Between Paneer and Tofu Nutritional Value

No doubt, on the appearance, both the ingredients are quite similar to each other. However, they are made from different milk varieties. There are many vegetarians who prefer using both tofu and paneer as tofu is made from soy while paneer from milk. Tofu is quite difficult when it comes to cooking, however, it is highly preferred by the people looking for some weight loss as it is low in calories and fat contents.

Tofu is also nutritious and easy to digest which makes it the best for the people who want to lose some weight. The taste of both the ingredients is much similar along with its textures. The primary difference of the ingredients is its originality. Tofu comes from China while paneer originated in India.

Again, just as the originality is different, their fat contents and other nutrients also vary from each other. Paneer is made from high-fat milk, while tofu is made from coagulated or soy milk that makes it low in fat. Where paneer is made from fresh milk it is perishable quickly compared to tofu which lasts for a good time period.

Paneer and Tofu – Which is the healthier one?

The nutritional benefits of both paneer and tofu are quite discussed by the health-conscious people. Both have their own place in the kitchens, especially, the Indian kitchens. So, let’s learn about their nutritional benefits.

1. Protein Content

When it comes to high protein levels, Paneer wins the comparison. Paneer provides you with around 18.3g protein in a serving of 100g. Hence, this makes an excellent source of protein for the people who avoid non-veg as well as eggs. Having protein is much helpful for the people looking for some weight gain as it also fixes the wear and tear of the muscles. Tofu provides you merely 6.9g of protein in a serving of 100g as it is made from soy milk. Hence, in terms of protein content, paneer wins the battle.

2. Fat Content

No doubt, paneer is surely an ingredient anyone looking for weight loss can include in their diet, it is still high in fat content compared to tofu. The fat content in paneer is around 265 calories per 100g serving, while that in tofu is 62 calories with the same serving. Hence, paneer can surely be added in limited quantity for those looking for weight loss. But still, when it comes to fat content, tofu wins the race.

3. Calcium Content

Both tofu and paneer are filled with calcium. But when it comes to the comparison, paneer wins the battle to tofu. Where merely a 100g paneer serves you with 208mg calcium, tofu serves you with the only 130mg which is quite less. So, if you are looking to make your teeth and bones strong, paneer is the right ingredient to go with.

4. Carbohydrate Content

Thinking tofu would win this category? But you are wrong. No doubt, paneer is basically created from milk, it is still low in carbohydrates. Paneer comes with around 1.2g of the carbohydrate content in 100g of serving, while that of tofu is four times than paneer. Hence, if you are looking for weight loss as well as are diabetic, paneer would be a better option than tofu.

5. Iron Content

Again, both tofu and paneer contain iron, but at the time of comparing, tofu actually wins the game. Paneer also contains iron; however, it loses the iron bioavailability. Iron is helpful for maintaining the levels of hemoglobin in the blood. Hence, if you are suffering from anemia, tofu is the right ingredient to include in the diet compared to paneer.

Hence, both paneer and tofu come with certain health benefits when comparing the nutritional contents.

What are the health benefits of including tofu in your diet?

Apart from fat, calcium, protein, and carbohydrates, tofu is also rich in other nutrients like magnesium, potassium, phosphorus, zinc, folate, and other essential Vitamins. Hence, apart from weight loss, some other health benefits of having tofu in your diet include:

1. Cardiovascular health issues

Tofu contains soy isoflavones which are helpful in reducing the LDL levels in the body. They reduce bad cholesterol and increase good cholesterol in the body. Daily consumption of tofu would help in reducing the risk of any cardiovascular disease, as well as high blood pressure and atherosclerosis.

2. Prostate and breast cancer

Tofu is made from soy milk which contains antioxidant properties. These properties are much helpful in reducing the growth of the cells responsible for cancer. This means tofu is helpful for prevention again cancers like prostate cancer and breast cancer. It not only prevents growth but also helps in reducing the risk of the development of any cancerous tumor.

3. Beneficial for type 2 Diabetes

People suffering from type 2 diabetes often lose additional protein amount through the urine due to kidney issues. And tofu is the best way to regain the protein loss through the urine. No doubt, paneer provides with excess protein amount compared to tofu, paneer is high in fat levels which is not good for the diabetic people. Hence, tofu is an ideal choice to go with for gaining protein for diabetic patients.

Apart from all these, including tofu in the diet also provides other health benefits which include prevention from any liver damage, brain diseases related to the age, menopause, osteoporosis, kidney functions, obesity, and much more. Including a particular portion of tofu in your meals daily would also boost your energy levels, as well as benefit your hair and skin health too.

Conclusion and Final Verdict for Paneer and Tofu

Both Paneer and Tofu come with particular nutrient benefits. However, tofu can be the best substitute to paneer for the people looking for weight loss. Again, completely avoiding paneer in your diet is not also a good option as in this way your body wouldn’t have required calcium and protein content. For the paneer lovers, cutting down the quantity of paneer is also another option even if looking for weight loss. For the diabetic people replacing paneer with tofu is ideal as paneer is rich in carbohydrates compared to tofu. However, it is advisable to contact the doctors before starting with any of them in your diet.

But is this the only reason why to include tofu in your diet? No ways, there are other health benefits of tofu too.

So, tofu is surely the best supplement to paneer for the people who count on nutrients. You can include tofu similar to paneer in your favorite vegetables. Mixing it with other spices and vegetables would not only increase its taste but would also help in getting all the essential nutrients while you stick to your weight loss plans. Again, you can also continue with paneer by reducing the quantities.

So, which are you going with? Paneer or Tofu! Write to us about your comments and suggestions if any.

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