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Broccoli vs. Cottage cheese — In-Depth Nutrition Comparison

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Important differences between broccoli and cottage cheese

  • Broccoli has more vitamin C, vitamin K, folate, fiber, vitamin B6, and vitamin A; however, cottage cheese is richer in vitamin B12, phosphorus, and selenium.
  • Broccoli's daily need coverage for vitamin C is 99% more.
  • Broccoli contains less sodium.
  • Broccoli has a higher glycemic index. The glycemic index of broccoli is 32, while the glycemic index of cottage cheese is 10.

The food varieties used in the comparison are Broccoli, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Broccoli vs Cottage 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +162.5%
Contains more PotassiumPotassium +203.8%
Contains more IronIron +942.9%
Contains more CopperCopper +69%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +10400%
Contains more CalciumCalcium +76.6%
Contains more PhosphorusPhosphorus +140.9%
Contains more SeleniumSelenium +288%
~equal in Zinc ~0.4mg

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +875%
Contains more Vitamin B1Vitamin B1 +163%
Contains more Vitamin B3Vitamin B3 +545.5%
Contains more Vitamin B6Vitamin B6 +280.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +425%
Contains more Vitamin AVitamin A +19.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +39.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.557mg
~equal in Choline ~18.4mg

All nutrients comparison - raw data values

Nutrient Broccoli Cottage cheese DV% diff.
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 0µg 85%
Vitamin B12 0µg 0.43µg 18%
Protein 2.82g 11.12g 17%
Sodium 33mg 364mg 14%
Phosphorus 66mg 159mg 13%
Selenium 2.5µg 9.7µg 13%
Folate 63µg 12µg 13%
Vitamin B6 0.175mg 0.046mg 10%
Fiber 2.6g 0g 10%
Manganese 0.21mg 0.002mg 9%
Iron 0.73mg 0.07mg 8%
Saturated fat 0.039g 1.718g 8%
Cholesterol 0mg 17mg 6%
Fats 0.37g 4.3g 6%
Potassium 316mg 104mg 6%
Vitamin E 0.78mg 0.08mg 5%
Calcium 47mg 83mg 4%
Vitamin B2 0.117mg 0.163mg 4%
Vitamin B1 0.071mg 0.027mg 4%
Vitamin B3 0.639mg 0.099mg 3%
Calories 34kcal 98kcal 3%
Magnesium 21mg 8mg 3%
Monounsaturated fat 0.011g 0.778g 2%
Copper 0.049mg 0.029mg 2%
Polyunsaturated fat 0.038g 0.123g 1%
Vitamin A 31µg 37µg 1%
Carbs 6.64g 3.38g 1%
Vitamin D 0µg 0.1µg 1%
Fructose 0.68g 0g 1%
Net carbs 4.04g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 1.7g 2.67g N/A
Zinc 0.41mg 0.4mg 0%
Vitamin B5 0.573mg 0.557mg 0%
Choline 18.7mg 18.4mg 0%
Tryptophan 0.033mg 0.147mg 0%
Threonine 0.088mg 0.5mg 0%
Isoleucine 0.079mg 0.591mg 0%
Leucine 0.129mg 1.116mg 0%
Lysine 0.135mg 0.934mg 0%
Methionine 0.038mg 0.269mg 0%
Phenylalanine 0.117mg 0.577mg 0%
Valine 0.125mg 0.748mg 0%
Histidine 0.059mg 0.326mg 0%

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +96.4%
Contains more WaterWater +11.9%
Contains more ProteinProtein +294.3%
Contains more FatsFats +1062.2%
Contains more OtherOther +62.1%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +6972.7%
Contains more Poly. FatPolyunsaturated fat +223.7%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +1171.4%
~equal in Starch ~0g
~equal in Galactose ~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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.