Share
Ranging of texture and taste to health factors, each one has its own pros and cons. Let’s see how the two differ from each other and in what ways.
What are they made of?
Paneer is made of animal milk like cows,, buffalos or goat whereas tofu is a product of soy milk (plant protein).
What is the texture like?
While paneer is generally really soft as it has a lot fat content, tofu’s texture can range from hard to soft, depending on the way it is made.
What are the health benefits of each?
Eating paneer can give you lots of protein and calcium. And if you include tofu in your diet, there’ll be no iron deficiency in your meal.
Which one is healthier?
If you goal is to lose weight, then you should opt for tofu as 100 gms. of tofu contains only 62 calories as opposed to paneer which has 265 calories. Along with calories, it also has more of fat content and carbs in comparison to paneer. Tofu is a great option for vegans too. It is easier to digest and is recommended for diabetics as well as those with chronic heart problems.
However, paneer is made from natural animal milk and contains lesser carbs. Tofu can be natural or at times, processed.
How can you eat them in your meals?
Both can be used as a substitute for one another in almost any dish. You can make a paneer/ tofu roll with a nice stuffing of either in a whole wheat chapati. It is a delicious ingredient for salads and acts as a great source of protein in case you are vegetarian. It can also be used in soups along with the vegetables. They make great sandwich spreads too which can be filling and nutritious.
The key is to eat each of them in moderation.
