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Broccoli vs. American cheese — In-Depth Nutrition Comparison

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Summary of differences between broccoli and American cheese

  • Broccoli has more vitamin C and vitamin K, while American cheese has more calcium, phosphorus, vitamin B12, selenium, and zinc.
  • American cheese covers your daily need for calcium, 100% more than broccoli.
  • The amount of sodium in broccoli is lower.

These are the specific foods used in this comparison Broccoli, raw and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Broccoli vs American cheese infographic
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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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +15.9%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +412.2%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +2123.4%
Contains more ZincZinc +507.3%
Contains more PhosphorusPhosphorus +871.2%
Contains more SeleniumSelenium +708%
~equal in Copper ~0.046mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +373.3%
Contains more Vitamin B3Vitamin B3 +740.8%
Contains more Vitamin B5Vitamin B5 +42.2%
Contains more Vitamin B6Vitamin B6 +224.1%
Contains more Vitamin KVitamin K +3807.7%
Contains more FolateFolate +687.5%
Contains more Vitamin AVitamin A +706.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +93.6%
~equal in Vitamin E ~0.8mg

All nutrients comparison - raw data values

Nutrient Broccoli American cheese DV% diff.
Calcium 47mg 1045mg 100%
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 2.6µg 83%
Saturated fat 0.039g 18.057g 82%
Phosphorus 66mg 641mg 82%
Sodium 33mg 1671mg 71%
Vitamin B12 0µg 1.5µg 63%
Fats 0.37g 31.79g 48%
Cholesterol 0mg 100mg 33%
Selenium 2.5µg 20.2µg 32%
Protein 2.82g 18.13g 31%
Vitamin A 31µg 250µg 24%
Monounsaturated fat 0.011g 8.236g 21%
Zinc 0.41mg 2.49mg 19%
Calories 34kcal 371kcal 17%
Folate 63µg 8µg 14%
Fiber 2.6g 0g 10%
Vitamin B2 0.117mg 0.234mg 9%
Vitamin B6 0.175mg 0.054mg 9%
Polyunsaturated fat 0.038g 1.286g 8%
Manganese 0.21mg 0.041mg 7%
Potassium 316mg 132mg 5%
Vitamin B1 0.071mg 0.015mg 5%
Vitamin B3 0.639mg 0.076mg 4%
Vitamin D 0IU 23IU 3%
Choline 18.7mg 36.2mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.573mg 0.403mg 3%
Iron 0.73mg 0.63mg 1%
Fructose 0.68g 0g 1%
Magnesium 21mg 26mg 1%
Carbs 6.64g 3.7g 1%
Net carbs 4.04g 3.7g N/A
Sugar 1.7g 2.26g N/A
Copper 0.049mg 0.046mg 0%
Vitamin E 0.78mg 0.8mg 0%
Trans fat 0g 1.144g N/A
Tryptophan 0.033mg 0.232mg 0%
Threonine 0.088mg 0.772mg 0%
Isoleucine 0.079mg 0.938mg 0%
Leucine 0.129mg 1.716mg 0%
Lysine 0.135mg 1.516mg 0%
Methionine 0.038mg 0.475mg 0%
Phenylalanine 0.117mg 0.939mg 0%
Valine 0.125mg 1.187mg 0%
Histidine 0.059mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
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
Contains more CarbsCarbs +79.5%
Contains more WaterWater +125.4%
Contains more ProteinProtein +542.9%
Contains more FatsFats +8491.9%
Contains more OtherOther +678.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +74772.7%
Contains more Poly. FatPolyunsaturated fat +3284.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +923.8%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.