Paneer and tofu look so same but the main ingredient to make these are different. Milk is used to make paneer and soy milk is used for tofu.
Paneer is rich in calcium and great for strengthening bones and teeth.
The protein content is very high in paneer in comparison to tofu.
Tofu contains more amount of carbohydrates than paneer.
When it comes to fat content, tofu contains far less fat than paneer. If you want to lose weight, tofu is great.
If you are looking for a food item rich in iron, tofu is a great option. It is far richer in iron than paneer.
What do you prefer, paneer or tofu?