Compare two different foods side-by-side by nutrients, energy, and quality scores.
The CSV contains energy and nutrients per 100 g for these two records only. Missing measurements remain blank rather than zero. Model scores and personal health conclusions are not exported.
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Energy
101 kcal
Score
36 / 100
Channa Saag has a higher nutrition quality score (68) and is the overall winner.
Energy Diff
89 vs 101(+13.5%)
Score Diff
68 vs 36(-47.1%)
OVERALL WINNER
Channa Saag
Higher energy
Palak Paneer
Score leader
Channa Saag
Nutrient split
24 - 28 (tie: 13)
This chart shows energy per 100 g for both foods.
Each axis is normalized to 0-100; the outer shape indicates relative dominance on that nutrient.
Green/blue bars indicate first food advantage, orange bars indicate second food advantage.
Channa Saag and Palak Paneer are compared on a 100 g basis. Check each food record for preparation and portion differences.
Per 100 g, Channa Saag has 89.0 kcal and Palak Paneer has 101.0 kcal. The difference is 12.0 kcal.
The recorded nutrition model scores are 68 and 36. These scores are not personal health outcomes or clinical advice.
65 nutrients have measurements for both records. A dash in the table means no measurement is available; it does not mean zero.
| Nutrients | Channa Saag | Palak Paneer | Difference |
|---|---|---|---|
| A Vitamini (RAE) | 221 µg | 123 µg | -44.3% |
| Alfa Karoten | 6 µg | 12 µg | +100.0% |
| B1 Vitamini (Tiamin) | 0.08 mg | 0.05 mg | -37.5% |
| B12 Vitamini | 0 µg | 0.13 µg | — |
| B12 Vitamini (eklenmiş) | 0 µg | 0 µg | — |
| B2 Vitamini (Riboflavin) | 0.15 mg | 0.13 mg | -13.3% |
| B6 Vitamini | 0.2 mg | 0.11 mg | -45.0% |
| Bakir | 0.14 mg | 0.04 mg | -71.4% |
| Besin folati | 92 µg | 32 µg | -65.2% |
| Beta Karoten | 2640 µg | 1286 µg | -51.3% |
| Beta kriptoksantin | 17 µg | 3 µg | -82.4% |
| C Vitamini (askorbik asit) | 16 mg | 9.2 mg | -42.5% |
| D Vitamini | 0 µg | 0 µg | — |
| Demir | 1.58 mg | 0.55 mg | -65.2% |
| DHA (22:6 n-3) | 0 g | 0 g | — |
| Diyet lifi | 3 g | 0.9 g | -70.0% |
| DPA (22:5 n-3) | 0 g | 0 g | — |
| E Vitamini (alfa-tokoferol) | 2.32 mg | 1.76 mg | -24.1% |
| E Vitamini (eklenmiş) | 0 mg | 0 mg | — |
| Enerji | 89 kj | 101 kj | +13.5% |
| EPA (20:5 n-3) | 0 g | 0 g | — |
| Etil alkol | 0 g | 0 g | — |
| Folat DFE | 92 µg | 32 µg | -65.2% |
| Folik asit | 0 µg | 0 µg | — |
| Fosfor | 69 mg | 75 mg | +8.7% |
| K Vitamini (filokinon) | 363.5 µg | 177.2 µg | -51.3% |
| Kafein | 0 mg | 0 mg | — |
| Kalsiyum | 66 mg | 60 mg | -9.1% |
| Karbonhidrat (farkla) | 8.79 g | 4.28 g | -51.3% |
| Kolesterol | 0 mg | 7 mg | — |
| Likopen | 0 µg | 313 µg | — |
| Lutein + zeaksantin | 5595 µg | 2666 µg | -52.4% |
| Magnezyum | 81 mg | 38 mg | -53.1% |
| MUFA 16:1 | 0.02 g | 0.04 g | +100.0% |
| MUFA 18:1 (oleik asit) | 1.51 g | 2.4 g | +58.9% |
| MUFA 20:1 | 0.02 g | 0.03 g | +50.0% |
| MUFA 22:1 | 0 g | 0 g | — |
| Niasin | 0.51 mg | 0.31 mg | -39.2% |
| Potasyum | 429 mg | 244 mg | -43.1% |
| Protein | 4.1 g | 5.42 g | +32.2% |
| PUFA 18:2 (linoleik asit) | 1.38 g | 1.74 g | +26.1% |
| PUFA 18:3 | 0.26 g | 0.28 g | +7.7% |
| PUFA 18:4 | 0 g | 0 g | — |
| PUFA 20:4 (arasidonik asit) | 0 g | 0 g | — |
| Retinol | 0 µg | 15 µg | — |
| Selenyum | 0.9 µg | 3.5 µg | +288.9% |
| SFA 10:0 | 0 g | 0.03 g | — |
| SFA 12:0 | 0 g | 0.06 g | — |
| SFA 14:0 | 0.01 g | 0.19 g | +1800.0% |
| SFA 16:0 (palmitik asit) | 0.41 g | 1.02 g | +148.8% |
| SFA 18:0 (stearik asit) | 0.11 g | 0.32 g | +190.9% |
| SFA 4:0 (butirik asit) | 0 g | 0.05 g | — |
| SFA 6:0 | 0 g | 0.01 g | — |
| SFA 8:0 | 0 g | 0.01 g | — |
| Sodyum | 270 mg | 242 mg | -10.4% |
| Su | 80.98 g | 81.92 g | +1.2% |
| Teobromin | 0 mg | 0 mg | — |
| Toplam doymus yağ asitleri | 0.55 g | 1.81 g | +229.1% |
| Toplam Folat | 92 µg | 32 µg | -65.2% |
| Toplam Kolin | 23.7 mg | 13.4 mg | -43.5% |
| Toplam tekli doymamis yağ asitleri | 1.55 g | 2.54 g | +63.9% |
| Toplam yağ | 4.33 g | 7.02 g | +62.1% |
| Toplam çoklu doymamis yağ asitleri | 1.64 g | 2.02 g | +23.2% |
| Toplam Şeker | 1.81 g | 1.89 g | +4.4% |
| Çinko | 0.66 mg | 0.36 mg | -45.5% |
Scientific answers to key differences between Channa Saag and Palak Paneer.
Channa Saag has less energy per 100 g (89 kcal versus 101 kcal).
For measured SFA 14:0, Channa Saag has 0.01 g and Palak Paneer has 0.19 g per 100 g. The table shows other nutrients separately.
The score summarizes this site's nutrient model. It does not establish that one food is healthier or suitable for everyone. Scores: Channa Saag 68, Palak Paneer 36.
Energy and nutrient values in the table are per 100 g. Actual intake changes with serving size.
Data Sources
Records may come from different sources. Check each food page for source and preparation details; do not treat missing measurements as zero.
Analytical Methodology
The scoring algorithm is a scale of 100 based on nutrient density and macro/micro component balance.