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  6. American cheese vs. Chinese broccoli

American cheese vs. Chinese broccoli — In-Depth Nutrition Comparison

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Important differences between American cheese and chinese broccoli

  • American cheese has more calcium, phosphorus, vitamin B12, and selenium; however, chinese broccoli has more vitamin K, vitamin C, and folate.
  • American cheese's daily need coverage for calcium is 95% more.
  • Chinese broccoli is lower in cholesterol.

The food varieties used in the comparison are Cheese, pasteurized process, American, without added vitamin D and Broccoli, chinese, cooked.

Infographic

American cheese vs Chinese broccoli infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +945%
Contains more IronIron +12.5%
Contains more ZincZinc +538.5%
Contains more PhosphorusPhosphorus +1463.4%
Contains more SeleniumSelenium +1453.8%
Contains more PotassiumPotassium +97.7%
Contains more CopperCopper +32.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +543.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin AVitamin A +204.9%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +60.3%
Contains more Vitamin B5Vitamin B5 +153.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +43.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B3Vitamin B3 +475%
Contains more Vitamin B6Vitamin B6 +29.6%
Contains more Vitamin KVitamin K +3161.5%
Contains more FolateFolate +1137.5%

All nutrients comparison - raw data values

Nutrient American cheese Chinese broccoli DV% diff.
Calcium 1045mg 100mg 95%
Phosphorus 641mg 41mg 86%
Saturated fat 18.057g 0.11g 82%
Sodium 1671mg 7mg 72%
Vitamin K 2.6µg 84.8µg 69%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.72g 48%
Protein 18.13g 1.14g 34%
Selenium 20.2µg 1.3µg 34%
Cholesterol 100mg 0mg 33%
Vitamin C 0mg 28.2mg 31%
Folate 8µg 99µg 23%
Monounsaturated fat 8.236g 0.05g 20%
Vitamin A 250µg 82µg 19%
Zinc 2.49mg 0.39mg 19%
Calories 371kcal 22kcal 17%
Manganese 0.041mg 0.264mg 10%
Fiber 0g 2.5g 10%
Vitamin B1 0.015mg 0.095mg 7%
Vitamin B2 0.234mg 0.146mg 7%
Polyunsaturated fat 1.286g 0.33g 6%
Vitamin B5 0.403mg 0.159mg 5%
Potassium 132mg 261mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Copper 0.046mg 0.061mg 2%
Choline 36.2mg 25.3mg 2%
Vitamin E 0.8mg 0.48mg 2%
Magnesium 26mg 18mg 2%
Vitamin B3 0.076mg 0.437mg 2%
Vitamin B6 0.054mg 0.07mg 1%
Iron 0.63mg 0.56mg 1%
Carbs 3.7g 3.81g 0%
Net carbs 3.7g 1.31g N/A
Sugar 2.26g 0.84g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1490.4%
Contains more FatsFats +4315.3%
Contains more OtherOther +757%
Contains more WaterWater +136.2%
~equal in Carbs ~3.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +16372%
Contains more Poly. FatPolyunsaturated fat +289.7%
Contains less Sat. FatSaturated fat -99.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.