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Cheese vs. Broccoli — In-Depth Nutrition Comparison

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How are cheese and broccoli different?

  • Cheese is higher in calcium, phosphorus, selenium, vitamin B12, and zinc; however, broccoli is richer in vitamin C and vitamin K.
  • Daily need coverage for vitamin C for broccoli is 99% higher.
  • Broccoli has less cholesterol.
  • Cheese has a lower glycemic index (0) than broccoli (32).

Cheese, cheddar and Broccoli, raw are the varieties used in this article.

Infographic

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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +1410.6%
Contains more ZincZinc +787.8%
Contains more PhosphorusPhosphorus +589.4%
Contains more SeleniumSelenium +1040%
Contains more PotassiumPotassium +315.8%
Contains more IronIron +421.4%
Contains more CopperCopper +63.3%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +677.8%

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.
Cheese
Cheese
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +964.5%
Contains more Vitamin B2Vitamin B2 +265.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +144.8%
Contains more Vitamin B3Vitamin B3 +983.1%
Contains more Vitamin B5Vitamin B5 +39.8%
Contains more Vitamin B6Vitamin B6 +165.2%
Contains more Vitamin KVitamin K +4133.3%
Contains more FolateFolate +133.3%
~equal in Vitamin E ~0.78mg

All nutrients comparison - raw data values

Nutrient Cheese Broccoli DV% diff.
Vitamin C 0mg 89.2mg 99%
Saturated fat 18.867g 0.039g 86%
Vitamin K 2.4µg 101.6µg 83%
Calcium 710mg 47mg 66%
Phosphorus 455mg 66mg 56%
Fats 33.31g 0.37g 51%
Selenium 28.5µg 2.5µg 47%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2.82g 40%
Cholesterol 99mg 0mg 33%
Vitamin A 330µg 31µg 33%
Zinc 3.64mg 0.41mg 29%
Sodium 653mg 33mg 27%
Vitamin B2 0.428mg 0.117mg 24%
Monounsaturated fat 9.246g 0.011g 23%
Calories 404kcal 34kcal 19%
Fiber 0g 2.6g 10%
Folate 27µg 63µg 9%
Polyunsaturated fat 1.421g 0.038g 9%
Manganese 0.027mg 0.21mg 8%
Vitamin B6 0.066mg 0.175mg 8%
Potassium 76mg 316mg 7%
Iron 0.14mg 0.73mg 7%
Vitamin B1 0.029mg 0.071mg 4%
Vitamin B3 0.059mg 0.639mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.41mg 0.573mg 3%
Copper 0.03mg 0.049mg 2%
Carbs 3.09g 6.64g 1%
Magnesium 27mg 21mg 1%
Fructose 0g 0.68g 1%
Protein per 100 calories 5.7g 8.3g N/A
Calories per 10 g protein 177kcal 121kcal N/A
Weight per 100 calories 25g 294g N/A
Unsaturated / Saturated Fat ratio 0.57 1.3 N/A
Net carbs 3.09g 4.04g N/A
Sugar 0.48g 1.7g N/A
Vitamin E 0.71mg 0.78mg 0%
Trans fat 0.917g 0g N/A
Choline 16.5mg 18.7mg 0%
Tryptophan 0.547mg 0.033mg 0%
Threonine 1.044mg 0.088mg 0%
Isoleucine 1.206mg 0.079mg 0%
Leucine 1.939mg 0.129mg 0%
Lysine 1.025mg 0.135mg 0%
Methionine 0.547mg 0.038mg 0%
Phenylalanine 1.074mg 0.117mg 0%
Valine 1.404mg 0.125mg 0%
Histidine 0.547mg 0.059mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +711%
Contains more FatsFats +8902.7%
Contains more OtherOther +326.4%
Contains more CarbsCarbs +114.9%
Contains more WaterWater +141.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +83954.5%
Contains more Poly. FatPolyunsaturated fat +3639.5%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
1
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 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 GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +88.5%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +75%
Contains more MaltoseMaltose +∞%
~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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.