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Cottage cheese vs. Broccoli — In-Depth Nutrition Comparison

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Important differences between Cottage cheese and Broccoli

  • Cottage cheese has more Vitamin B12, Phosphorus, and Selenium, however, Broccoli is richer in Vitamin C, Vitamin K, Folate, Fiber, Vitamin B6, and Manganese.
  • Broccoli's daily need coverage for Vitamin C is 99% more.
  • Broccoli contains less Sodium.

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

Infographic

Cottage cheese vs 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.
Contains more Calcium +76.6%
Contains more Phosphorus +140.9%
Contains more Selenium +288%
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%
Equal in Zinc - 0.41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +76.6%
Contains more Phosphorus +140.9%
Contains more Selenium +288%
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%
Equal in Zinc - 0.41

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 D +∞%
Contains more Vitamin B2 +39.3%
Contains more Vitamin B12 +∞%
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 +∞%
Equal in Vitamin B5 - 0.573
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%
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%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +39.3%
Contains more Vitamin B12 +∞%
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 +∞%
Equal in Vitamin B5 - 0.573

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +294.3%
Contains more Fats +1062.2%
Contains more Other +62.1%
Contains more Carbs +96.4%
Contains more Water +11.9%
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +294.3%
Contains more Fats +1062.2%
Contains more Other +62.1%
Contains more Carbs +96.4%
Contains more Water +11.9%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Lactose +1171.4%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Lactose +1171.4%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

Which food is preferable for your diet?

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

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.