Compare up to five recipes and foods side by side, nutrient by nutrient. Recipes show their amounts; foods show their nutrient score (their amounts are in the GapPlate app).
| Nutrient | Paneer recipe1 serving = 70 gRemove |
|---|---|
| Nutrient score | 72 Very good |
| Calories | 219 kcal |
| Protein | 17.6 g |
| Water | 17.6 mL |
| Sodium | 227 mg |
| Total Carbohydrates | 25.5 g |
| Total Fat | 5.17 g |
| Sugar | 25 g |
| Added Sugar | 0 g |
| Iron | 0.22 mg |
| Trans Fat | 0.21 g |
| Calcium | 647 mg |
| Fiber | 0.034 g |
| Magnesium | 57.6 mg |
| Potassium | 788 mg |
| Vitamin B12 | 2.32 mcg |
| Vitamin D | 5.67 mcg |
| Saturated Fat | 3.09 g |
| Vitamin C | 6.05 mg |
| Cholesterol | 25.8 mg |
| Folate (B9) | 27 mcg |
| Iodine | 242 mcg |
| Monounsaturated Fat | 5.67 g |
| Niacin (B3) | 0.46 mg |
| Omega-3 Fatty Acids | 0.26 g |
| Phosphorus | 522 mg |
| Polyunsaturated Fat | 1.03 g |
| Soluble Fiber | 0 g |
| Vitamin A | 165 mcg RAE |
| Zinc | 1.96 mg |
| Chloride | 536 mg |
| Choline | 74.2 mg |
| Insoluble Fiber | 0.011 g |
| Omega-6 Fatty Acids | 0.52 g |
| Selenium | 19.1 mcg |
| Thiamin (B1) | 0.23 mg |
| Vitamin B6 | 0.23 mg |
| Riboflavin (B2) | 0.94 mg |
| Copper | 0.053 mg |
| Pantothenic Acid (B5) | 1.65 mg |
| Vitamin E | 0.53 mg |
| Vitamin K | 1.56 mcg |
| Biotin (B7) | 17 mcg |
| Fluoride | 0.077 mg |
| Manganese | 0.027 mg |
| Molybdenum | 15.5 mcg |
| Chromium | 2.58 mcg |
| DHA (Docosahexaenoic Acid) | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg |
| Leucine | 1,624 mg |
| Lysine | 1,289 mg |
| Polyphenols | 17.1 mg |
| ALA (Alpha-Linolenic Acid) | 0.26 g |
| Beta-Carotene | 36.4 mcg |
| Isoleucine | 1,052 mg |
| Methionine | 386 mg |
| Oxalates | 0 mg |
| Threonine | 722 mg |
| Tryptophan | 232 mg |
| Valine | 1,124 mg |
| Flavonoids | 2.86 mg |
| Histidine | 542 mg |
| Lutein / Zeaxanthin | 0.027 mg |
| Lycopene | 0 mg |
| Phenylalanine | 799 mg |
| Arachidonic Acid | 10.3 mg |
| Medium-Chain Triglycerides | 1.29 g |
| Omega-9 Fatty Acids | 5.15 g |
| Purines | 0 mg |
The largest amount in each row is in bold. ~12+ means at least 12: an ingredient has no value yet for that nutrient. Worked out from the ingredients with the GapPlate food library; estimates, not medical advice.
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