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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, Vitamin A, and Zinc, however, Broccoli is richer in Vitamin C, and Vitamin K.
  • Daily need coverage for Vitamin C from Broccoli is 99% higher.
  • Broccoli has less Cholesterol.

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 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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +99.4%
Contains more Vitamin DVitamin D +∞%
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%
Contains more CholineCholine +13.3%
~equal in Vitamin E ~0.78mg

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Broccoli
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium 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 Cheese Broccoli Opinion
Calories 404kcal 34kcal Cheese
Protein 22.87g 2.82g Cheese
Fats 33.31g 0.37g Cheese
Vitamin C 0mg 89.2mg Broccoli
Net carbs 3.09g 4.04g Broccoli
Carbs 3.09g 6.64g Broccoli
Cholesterol 99mg 0mg Broccoli
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 21mg Cheese
Calcium 710mg 47mg Cheese
Potassium 76mg 316mg Broccoli
Iron 0.14mg 0.73mg Broccoli
Sugar 0.48g 1.7g Cheese
Fiber 0g 2.6g Broccoli
Copper 0.03mg 0.049mg Broccoli
Zinc 3.64mg 0.41mg Cheese
Phosphorus 455mg 66mg Cheese
Sodium 653mg 33mg Broccoli
Vitamin A 1242IU 623IU Cheese
Vitamin A 330µg 31µg Cheese
Vitamin E 0.71mg 0.78mg Broccoli
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 0.21mg Broccoli
Selenium 28.5µg 2.5µg Cheese
Vitamin B1 0.029mg 0.071mg Broccoli
Vitamin B2 0.428mg 0.117mg Cheese
Vitamin B3 0.059mg 0.639mg Broccoli
Vitamin B5 0.41mg 0.573mg Broccoli
Vitamin B6 0.066mg 0.175mg Broccoli
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg 101.6µg Broccoli
Folate 27µg 63µg Broccoli
Trans Fat 0.917g 0g Broccoli
Choline 16.5mg 18.7mg Broccoli
Saturated Fat 18.867g 0.039g Broccoli
Monounsaturated Fat 9.246g 0.011g Cheese
Polyunsaturated fat 1.421g 0.038g Cheese
Tryptophan 0.547mg 0.033mg Cheese
Threonine 1.044mg 0.088mg Cheese
Isoleucine 1.206mg 0.079mg Cheese
Leucine 1.939mg 0.129mg Cheese
Lysine 1.025mg 0.135mg Cheese
Methionine 0.547mg 0.038mg Cheese
Phenylalanine 1.074mg 0.117mg Cheese
Valine 1.404mg 0.125mg Cheese
Histidine 0.547mg 0.059mg Cheese
Fructose 0g 0.68g Broccoli
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g 0g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Cheese
61%
Broccoli
Minerals Daily Need Coverage Score
79%
Cheese
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 1.22g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 620mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 18.828g)
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. 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.