Palak Paneer vs Paneer Curry

Paneer Curry has more protein — 7.8 g per 100 g against 7 g for Palak Paneer.

Palak Paneer is the lighter choice at 110 kcal per 100 g against 177 for Paneer Curry — about 38% fewer calories for the same weight on your plate. That does not make Paneer Curry a bad food; it means the portion has to be smaller to fit the same calorie budget.

Paneer Curry is the stronger protein source, with 7.8 g per 100 g against 7 g for Palak Paneer. To match that from Palak Paneer you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Palak Paneer is more efficient per calorie (6.4 g of protein per 100 kcal against 4.4 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 287 kcal and 14.8 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Palak Paneer has the edge, mainly on calorie density. Per 100 g, Palak Paneer has 110 kcal and 7 g protein, while Paneer Curry has 177 kcal and 7.8 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.