Paneer, also called cottage cheese is made of milk protein. Sometimes it also has processed cream to soften its texture which in turn gives your body the not so required fats. If you want to have a normal meal (calories) and want to retain some taste in it, you can choose paneer over tofu in that case.
Tofu is made of soybean milk by curdling it into low-fat block. Tofu is easily available in supermarkets in the vegan section. If you are on a weight loss plan and want to reduce your calorie intake, then tofu can be your choice. With less number of calories, tofu has a significant amount of calcium and protein. It is also beneficial for people who are lactose intolerant as it helps to fulfill their calcium requirement. You can alter your diet by replacing paneer with tofu and feel the difference in few weeks.
Being rich in essential amino acids, vitamin B1 and low in fats, tofu qualifies as the healthier option among both. Tofu is good for people who have cardiovascular problems, are diabetic or are on a weight loss plan.
Tofu has 0 cholesterol in it while paneer made from full cream milk can have up to 90mg of cholesterol in 100 grams of paneer.
Tofu has vitamin B1 and essential amino acids while paneer does not have both.
People allergic to soy can opt for paneer and people allergic to milk can go for tofu. Though if you are a vegan tofu is one of the best vegan sources of protein.
100 grams of paneer has 18.3 grams of protein while the same quantity of tofu has only 6.9 grams of protein. But due to the high amount of fat paneer has, tofu is still a better choice for people on a weight loss plan.
Paneer reduces the bioavailability of iron whereas tofu is rich in it. Iron, as we all know is essential to maintain haemoglobin level. So, tofu can be good for people who suffer from anaemia.
Making a choice between tofu and paneer is not that easy because its not like one is junk and one is healthy. What is a better choice for you depends on your goals and lifestyle. But yes, if one is on a weight loss plan then definitely tofu is the answer for you. Rest consult your dietician to know what suits your body the best.