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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 Manganese, 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.

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

Infographic

Broccoli vs Cottage cheese 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.
Contains more Iron +942.9%
Contains more Magnesium +162.5%
Contains more Potassium +203.8%
Contains less Sodium -90.9%
Contains more Copper +69%
Contains more Manganese +10400%
Contains more Calcium +76.6%
Contains more Phosphorus +140.9%
Contains more Selenium +288%
Equal in Zinc - 0.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Iron +942.9%
Contains more Magnesium +162.5%
Contains more Potassium +203.8%
Contains less Sodium -90.9%
Contains more Copper +69%
Contains more Manganese +10400%
Contains more Calcium +76.6%
Contains more Phosphorus +140.9%
Contains more Selenium +288%
Equal in Zinc - 0.4

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.
:
Contains more Vitamin A +345%
Contains more Vitamin E +875%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +163%
Contains more Vitamin B3 +545.5%
Contains more Vitamin B6 +280.4%
Contains more Folate +425%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +39.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.557
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin A +345%
Contains more Vitamin E +875%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +163%
Contains more Vitamin B3 +545.5%
Contains more Vitamin B6 +280.4%
Contains more Folate +425%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +39.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.557

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +96.4%
Contains more Water +11.9%
Contains more Protein +294.3%
Contains more Fats +1062.2%
Contains more Other +62.1%
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 Carbs +96.4%
Contains more Water +11.9%
Contains more Protein +294.3%
Contains more Fats +1062.2%
Contains more Other +62.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +6972.7%
Contains more Polyunsaturated fat +223.7%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +6972.7%
Contains more Polyunsaturated fat +223.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +1171.4%
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 Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +1171.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Cottage cheese Opinion
Net carbs 4.04g 3.38g Broccoli
Protein 2.82g 11.12g Cottage cheese
Fats 0.37g 4.3g Cottage cheese
Carbs 6.64g 3.38g Broccoli
Calories 34kcal 98kcal Cottage cheese
Fructose 0.68g 0g Broccoli
Sugar 1.7g 2.67g Broccoli
Fiber 2.6g 0g Broccoli
Calcium 47mg 83mg Cottage cheese
Iron 0.73mg 0.07mg Broccoli
Magnesium 21mg 8mg Broccoli
Phosphorus 66mg 159mg Cottage cheese
Potassium 316mg 104mg Broccoli
Sodium 33mg 364mg Broccoli
Zinc 0.41mg 0.4mg Broccoli
Copper 0.049mg 0.029mg Broccoli
Manganese 0.21mg 0.002mg Broccoli
Selenium 2.5µg 9.7µg Cottage cheese
Vitamin A 623IU 140IU Broccoli
Vitamin A RAE 31µg 37µg Cottage cheese
Vitamin E 0.78mg 0.08mg Broccoli
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin C 89.2mg 0mg Broccoli
Vitamin B1 0.071mg 0.027mg Broccoli
Vitamin B2 0.117mg 0.163mg Cottage cheese
Vitamin B3 0.639mg 0.099mg Broccoli
Vitamin B5 0.573mg 0.557mg Broccoli
Vitamin B6 0.175mg 0.046mg Broccoli
Folate 63µg 12µg Broccoli
Vitamin B12 0µg 0.43µg Cottage cheese
Vitamin K 101.6µg 0µg Broccoli
Tryptophan 0.033mg 0.147mg Cottage cheese
Threonine 0.088mg 0.5mg Cottage cheese
Isoleucine 0.079mg 0.591mg Cottage cheese
Leucine 0.129mg 1.116mg Cottage cheese
Lysine 0.135mg 0.934mg Cottage cheese
Methionine 0.038mg 0.269mg Cottage cheese
Phenylalanine 0.117mg 0.577mg Cottage cheese
Valine 0.125mg 0.748mg Cottage cheese
Histidine 0.059mg 0.326mg Cottage cheese
Cholesterol 0mg 17mg Broccoli
Saturated Fat 0.039g 1.718g Broccoli
Monounsaturated Fat 0.011g 0.778g Cottage cheese
Polyunsaturated fat 0.038g 0.123g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Cottage cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
Broccoli
14%
Cottage cheese
Minerals Daily Need Coverage Score
19%
Broccoli
23%
Cottage cheese

Comparison summary

Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.97g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 331mg)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 1.679g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.6)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food is richer in minerals?
?
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. 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.