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
89 kcal
Score
68 / 100
Channa Saag has a higher nutrition quality score (68) and is the overall winner.
Energy Diff
101 vs 89(-11.9%)
Score Diff
36 vs 68(+88.9%)
OVERALL WINNER
Channa Saag
Higher energy
Palak Paneer
Score leader
Channa Saag
Nutrient split
28 - 24 (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.
Palak Paneer and Channa Saag are compared on a 100 g basis. Check each food record for preparation and portion differences.
Per 100 g, Palak Paneer has 101.0 kcal and Channa Saag has 89.0 kcal. The difference is 12.0 kcal.
The recorded nutrition model scores are 36 and 68. 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 | Palak Paneer | Channa Saag | Difference |
|---|---|---|---|
| A Vitamini (RAE) | 123 µg | 221 µg | +79.7% |
| Alfa Karoten | 12 µg | 6 µg | -50.0% |
| B1 Vitamini (Tiamin) | 0.05 mg | 0.08 mg | +60.0% |
| B12 Vitamini | 0.13 µg | 0 µg | -100.0% |
| B12 Vitamini (eklenmiş) | 0 µg | 0 µg | — |
| B2 Vitamini (Riboflavin) | 0.13 mg | 0.15 mg | +15.4% |
| B6 Vitamini | 0.11 mg | 0.2 mg | +81.8% |
| Bakir | 0.04 mg | 0.14 mg | +250.0% |
| Besin folati | 32 µg | 92 µg | +187.5% |
| Beta Karoten | 1286 µg | 2640 µg | +105.3% |
| Beta kriptoksantin | 3 µg | 17 µg | +466.7% |
| C Vitamini (askorbik asit) | 9.2 mg | 16 mg | +73.9% |
| D Vitamini | 0 µg | 0 µg | — |
| Demir | 0.55 mg | 1.58 mg | +187.3% |
| DHA (22:6 n-3) | 0 g | 0 g | — |
| Diyet lifi | 0.9 g | 3 g | +233.3% |
| DPA (22:5 n-3) | 0 g | 0 g | — |
| E Vitamini (alfa-tokoferol) | 1.76 mg | 2.32 mg | +31.8% |
| E Vitamini (eklenmiş) | 0 mg | 0 mg | — |
| Enerji | 101 kj | 89 kj | -11.9% |
| EPA (20:5 n-3) | 0 g | 0 g | — |
| Etil alkol | 0 g | 0 g | — |
| Folat DFE | 32 µg | 92 µg | +187.5% |
| Folik asit | 0 µg | 0 µg | — |
| Fosfor | 75 mg | 69 mg | -8.0% |
| K Vitamini (filokinon) | 177.2 µg | 363.5 µg | +105.1% |
| Kafein | 0 mg | 0 mg | — |
| Kalsiyum | 60 mg | 66 mg | +10.0% |
| Karbonhidrat (farkla) | 4.28 g | 8.79 g | +105.4% |
| Kolesterol | 7 mg | 0 mg | -100.0% |
| Likopen | 313 µg | 0 µg | -100.0% |
| Lutein + zeaksantin | 2666 µg | 5595 µg | +109.9% |
| Magnezyum | 38 mg | 81 mg | +113.2% |
| MUFA 16:1 | 0.04 g | 0.02 g | -50.0% |
| MUFA 18:1 (oleik asit) | 2.4 g | 1.51 g | -37.1% |
| MUFA 20:1 | 0.03 g | 0.02 g | -33.3% |
| MUFA 22:1 | 0 g | 0 g | — |
| Niasin | 0.31 mg | 0.51 mg | +64.5% |
| Potasyum | 244 mg | 429 mg | +75.8% |
| Protein | 5.42 g | 4.1 g | -24.4% |
| PUFA 18:2 (linoleik asit) | 1.74 g | 1.38 g | -20.7% |
| PUFA 18:3 | 0.28 g | 0.26 g | -7.1% |
| PUFA 18:4 | 0 g | 0 g | — |
| PUFA 20:4 (arasidonik asit) | 0 g | 0 g | — |
| Retinol | 15 µg | 0 µg | -100.0% |
| Selenyum | 3.5 µg | 0.9 µg | -74.3% |
| SFA 10:0 | 0.03 g | 0 g | -100.0% |
| SFA 12:0 | 0.06 g | 0 g | -100.0% |
| SFA 14:0 | 0.19 g | 0.01 g | -94.7% |
| SFA 16:0 (palmitik asit) | 1.02 g | 0.41 g | -59.8% |
| SFA 18:0 (stearik asit) | 0.32 g | 0.11 g | -65.6% |
| SFA 4:0 (butirik asit) | 0.05 g | 0 g | -100.0% |
| SFA 6:0 | 0.01 g | 0 g | -100.0% |
| SFA 8:0 | 0.01 g | 0 g | -100.0% |
| Sodyum | 242 mg | 270 mg | +11.6% |
| Su | 81.92 g | 80.98 g | -1.1% |
| Teobromin | 0 mg | 0 mg | — |
| Toplam doymus yağ asitleri | 1.81 g | 0.55 g | -69.6% |
| Toplam Folat | 32 µg | 92 µg | +187.5% |
| Toplam Kolin | 13.4 mg | 23.7 mg | +76.9% |
| Toplam tekli doymamis yağ asitleri | 2.54 g | 1.55 g | -39.0% |
| Toplam yağ | 7.02 g | 4.33 g | -38.3% |
| Toplam çoklu doymamis yağ asitleri | 2.02 g | 1.64 g | -18.8% |
| Toplam Şeker | 1.89 g | 1.81 g | -4.2% |
| Çinko | 0.36 mg | 0.66 mg | +83.3% |
Scientific answers to key differences between Palak Paneer and Channa Saag.
Channa Saag has less energy per 100 g (89 kcal versus 101 kcal).
For measured Beta kriptoksantin, Palak Paneer has 3 µg and Channa Saag has 17 µg 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: Palak Paneer 36, Channa Saag 68.
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.