Paneer is made from milk. Tofu is made from soya. Both can go into bhurji or a roti wrap, and the nutrition depends on which pack you pick and how much you use.
Try the same weight
Amul Malai Paneer lists 20 g of protein per 100 g. Health On Plants Classic Tofu lists 20.6 g per 100 g. At 75 g each, that works out to 15 g and about 15.5 g of protein for these two products. Check the packs in your shop before using those numbers. Check calcium separately, as it can vary according to how the tofu was made. Amul Malai Paneer · Health On Plants Classic Tofu
Choose for the dish
Firm tofu holds together in cubes and can be crumbled for bhurji. Paneer works well in the same two dishes. Compare the labels you can actually buy, then decide which one suits your taste and budget. Another dairy comparison · NIH calcium fact sheet
If the tofu sits in water, check which weight the pack gives you before working out the price of a helping. Then compare the packs on the same portion. For example, a 200 g block gives two 75 g helpings and leaves 50 g for a wrap or another meal. If the front calls tofu “soya paneer”, read the ingredients to confirm which it is.
Building a vegetarian tiffin with protein and fibre
Try both in the same recipe
Crumble each into the same onion and tomato base, using the same weight of paneer or tofu. Taste the texture after cooking and see which holds up better if you pack it for lunch. If price matters, work it out for the same 75 g helping you used for the protein comparison. When a block is packed in liquid, check what weight the pack uses before doing the maths.