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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% 57% 16% 18% 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% 98% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 AVitamin A +73.3%
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%

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Chinese broccoli
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient American cheese Chinese broccoli Opinion
Calories 371kcal 22kcal American cheese
Protein 18.13g 1.14g American cheese
Fats 31.79g 0.72g American cheese
Vitamin C 0mg 28.2mg Chinese broccoli
Net carbs 3.7g 1.31g American cheese
Carbs 3.7g 3.81g Chinese broccoli
Cholesterol 100mg 0mg Chinese broccoli
Vitamin D 23IU 0IU American cheese
Magnesium 26mg 18mg American cheese
Calcium 1045mg 100mg American cheese
Potassium 132mg 261mg Chinese broccoli
Iron 0.63mg 0.56mg American cheese
Sugar 2.26g 0.84g Chinese broccoli
Fiber 0g 2.5g Chinese broccoli
Copper 0.046mg 0.061mg Chinese broccoli
Zinc 2.49mg 0.39mg American cheese
Phosphorus 641mg 41mg American cheese
Sodium 1671mg 7mg Chinese broccoli
Vitamin A 945IU 1638IU Chinese broccoli
Vitamin A 250µg 82µg American cheese
Vitamin E 0.8mg 0.48mg American cheese
Vitamin D 0.6µg 0µg American cheese
Manganese 0.041mg 0.264mg Chinese broccoli
Selenium 20.2µg 1.3µg American cheese
Vitamin B1 0.015mg 0.095mg Chinese broccoli
Vitamin B2 0.234mg 0.146mg American cheese
Vitamin B3 0.076mg 0.437mg Chinese broccoli
Vitamin B5 0.403mg 0.159mg American cheese
Vitamin B6 0.054mg 0.07mg Chinese broccoli
Vitamin B12 1.5µg 0µg American cheese
Vitamin K 2.6µg 84.8µg Chinese broccoli
Folate 8µg 99µg Chinese broccoli
Trans Fat 1.144g 0g Chinese broccoli
Choline 36.2mg 25.3mg American cheese
Saturated Fat 18.057g 0.11g Chinese broccoli
Monounsaturated Fat 8.236g 0.05g American cheese
Polyunsaturated fat 1.286g 0.33g American cheese
Tryptophan 0.232mg American cheese
Threonine 0.772mg American cheese
Isoleucine 0.938mg American cheese
Leucine 1.716mg American cheese
Lysine 1.516mg American cheese
Methionine 0.475mg American cheese
Phenylalanine 0.939mg American cheese
Valine 1.187mg American cheese
Histidine 0.546mg American cheese
Omega-3 - EPA 0.012g 0g American cheese
Omega-3 - DHA 0.006g 0g American cheese
Omega-3 - ALA 0.137g American cheese
Omega-3 - DPA 0.021g 0g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese
Omega-6 - Eicosadienoic acid 0.009g American cheese
Omega-6 - Linoleic acid 0.79g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
American cheese
46%
Chinese broccoli
Minerals Daily Need Coverage Score
106%
American cheese
18%
Chinese broccoli

Comparison summary

Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.42g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 1664mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 17.947g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $2.4)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 5)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.