Nutrition Comparison Tool
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Cheese, paneer
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Whole Milk (Full Fat)
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Number of Servings:
Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cheese, paneer Quantity not specified (x1) 18% DV 368 calories
  • Whole Milk (Full Fat) 16oz glass (x1) 15% DV 298 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cheese, paneer Quantity not specified (x1) 24% DV 19.1g
  • Whole Milk (Full Fat) 16oz glass (x1) 20% DV 15.9g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cheese, paneer Quantity not specified (x1) 10% DV 27.6g
  • Whole Milk (Full Fat) 16oz glass (x1) 9% DV 23.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cheese, paneer Quantity not specified (x1) 39% DV 19.5g
  • Whole Milk (Full Fat) 16oz glass (x1) 31% DV 15.4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cheese, paneer Quantity not specified (x1) 24% DV 71.3mg
  • Whole Milk (Full Fat) 16oz glass (x1) 16% DV 48.8mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cheese, paneer Quantity not specified (x1) 55% DV 11.1g
  • Whole Milk (Full Fat) 16oz glass (x1) 46% DV 9.1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cheese, paneer Quantity not specified (x1) 0% DV 0g
  • Whole Milk (Full Fat) 16oz glass (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cheese, paneer Quantity not specified (x1) 57% DV 28.7g
  • Whole Milk (Full Fat) 16oz glass (x1) 49% DV 24.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cheese, paneer Quantity not specified (x1) 0% DV 0mg
  • Whole Milk (Full Fat) 16oz glass (x1) 1% DV 0.15mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cheese, paneer Quantity not specified (x1) 56% DV 734.3mg
  • Whole Milk (Full Fat) 16oz glass (x1) 42% DV 551.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cheese, paneer Quantity not specified (x1) 19% DV 895.4mg
  • Whole Milk (Full Fat) 16oz glass (x1) 14% DV 644.2mg
Comparison Table

Table Legend

  1. Cheese, paneer
  2. Whole Milk (Full Fat)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 123 488
Calories
(%DV)		 368
(18%)		 298
(15%)
Fat (g)
(%DV)		 19.1
(24%)		 15.9
(20%)
Protein (g)
(%DV)		 19.5
(39%)		 15.4
(31%)
Carbohydrate (g)
(%DV)		 27.6
(10%)		 23.4
(9%)
Sugars (g)
(%DV)		 28.7
(57%)		 24.6
(49%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 71.3
(24%)		 48.8
(16%)
Saturated Fats (g)
(%DV)		 11.1
(55%)		 9.1
(46%)
Net-Carbs (g) 27.6
23.4
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 123 488
Calcium (mg)
(%DV)		 734.3
(56%)		 551.4
(42%)
Iron, Fe (mg)
(%DV)		 0
(0%)		 0.15
(1%)
Potassium, K (mg)
(%DV)		 895.4
(19%)		 644.2
(14%)
Magnesium (mg)
(%DV)		 71.3
(17%)		 48.8
(12%)
Phosphorus, P (mg)
(%DV)		 602.7
(48%)		 409.9
(33%)
Sodium (mg)
(%DV)		 227.6
(9%)		 209.8
(9%)
Zinc, Zn (mg)
(%DV)		 2.5
(23%)		 1.8
(16%)
Copper, Cu (mg)
(%DV)		 0.01
(1%)		 0.12
(14%)
Manganese (mg)
(%DV)		 --
(--%)		 0.02
(1%)
Selenium, Se (mcg)
(%DV)		 11.4
(21%)		 18.1
(33%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
165.9
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 123 488
Vitamin A, RAE (mcg)
(%DV)		 190.7
(21%)		 224.5
(25%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.33
(28%)		 0.22
(19%)
Riboflavin (B2) (mg)
(%DV)		 0.82
(63%)		 0.82
(63%)
Niacin (B3) (mg)
(%DV)		 0.63
(4%)		 0.43
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 1.8
(36%)
Vitamin B6 (mg)
(%DV)		 0.36
(21%)		 0.18
(10%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 0
(0%)		 24.4
(6%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 0
(0%)		 24.4
(6%)
Folate DFE (mcg)
(%)		 0
(0%)		 24.4
(6%)
Choline (mg)
(%DV)		 106.1
(19%)		 69.8
(13%)
Vitamin B12 (mcg)
(%DV)		 3.2
(134%)		 2.2
(92%)
Retinol (mcg) 184.5
219.6
Carotene, beta (mcg)
(%RDA)		 41.8
(0%)		 34.2
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) -- 790.6
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 0
0
Vitamin E (mg)
(%DV)		 0.3
(2%)		 0.34
(2%)
Vitamin D (mcg)
(%DV)		 6.5
(33%)		 6.3
(32%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
6.3
Vitamin D (IU)
(%DV)		 --
(--%)		 248.9
(31%)
Vitamin K (mcg)
(%DV)		 1.8
(2%)		 1.5
(1%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
4.9
  Other
Food # 1 2
Weight (g) 123 488
Water (g) 51
430.1
Ash (g) --
3
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 1.54
0.65
  Carbohydrates
Food # 1 2
Weight (g) 123 488
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
0
Glucose (Dextrose) (g) --
0
Fructose (g) --
0
Lactose (g) --
24.6
Maltose (g) --
0
Galactose (g) --
0
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 123 488
Monounsaturated Fats (g) 4.105
3.963
Polyunsaturated Fats (g) 0.645
0.952
Omega 3s (g)
(%AI)		 0.077
(5%)		 0.366
(23%)
Omega 6s (g)
(%AI)		 0.686
(4%)		 0.586
(3%)
Omega 3 to Omega 6 Ratio 0.11
0.63
Omega 6 to Omega 3 Ratio 8.86
1.6
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.006
0
Docosapentaenoic Acid (DPA) (g) 0.012
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0.4
0.366
Caproic (6:0) (g) 0.322
0.366
Caprylic Acid (8:0) (g) 0.203
0.366
Capric Acid (10:0) (g) 0.501
0.366
Lauric Acid (12:0) (g) 0.578
0.376
Tridecanoic Acid (13:0) (g) --
0
Myristic Acid (14:0) (g) 1.808
1.449
Pentadecanoic Acid (15:0) (g) --
0
Palmitic Acid (16:0) (g) 5.112
4.046
Margaric Acid (17:0) (g) --
0
Stearic Acid (18:0) (g) 1.844
1.781
Arachidic Acid (20:0) (g) --
0
Behenic Acid (22:0) (g) --
0
Lignoceric Acid (24:0) (g) --
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0.28
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 4.14
3.963
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.023
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.686
0.586
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.077
0.366
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0.023
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 123 488
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 464
(66%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 795
(57%)
Leucine (mg)
(%RDI)		 --
(--%)		 1459
(53%)
Lysine (mg)
(%RDI)		 --
(--%)		 1288
(61%)
Methionine (mg)
(%RDI)		 --
(--%)		 405
(56%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 795
(91%)
Threonine (mg)
(%RDI)		 --
(--%)		 654
(62%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 195
(70%)
Valine (mg)
(%RDI)		 --
(--%)		 1005
(55%)
Conditional  
Arginine (mg) --
439
Cystine (mg)
(%RDI)		 --
(--%)		 93
(32%)
Glycine (mg) --
303
Proline (mg) --
1518
Tyrosine (mg)
(%RDI)		 --
(--%)		 776
(89%)
Non-Essential  
Alanine (mg) --
522
Aspartic acid (mg) --
1318
Betaine (mg) --
3
Glutamic acid (mg) --
3455
Hydroxyproline (mg) --
--
Serine (mg) --
927
Data Source
Cheese, paneer
USDA Food Data Central FNNDSOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Whole Milk (Full Fat)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.