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  6. Chinese broccoli vs. American cheese

Chinese broccoli vs. American cheese — In-Depth Nutrition Comparison

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Important differences between Chinese broccoli and American cheese

  • Chinese broccoli has more Vitamin K, Vitamin C, and Folate, however, American cheese has more Calcium, Phosphorus, Vitamin B12, and Selenium.
  • American cheese's daily need coverage for Calcium is 95% more.
  • Chinese broccoli is lower in Saturated Fat.

The food varieties used in the comparison are Broccoli, chinese, cooked and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Chinese broccoli vs American 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +97.7%
Contains more CopperCopper +32.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +543.9%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +945%
Contains more IronIron +12.5%
Contains more ZincZinc +538.5%
Contains more PhosphorusPhosphorus +1463.4%
Contains more SeleniumSelenium +1453.8%

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.
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 94% 98% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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% 57% 16% 18% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +73.3%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B3Vitamin B3 +475%
Contains more Vitamin B6Vitamin B6 +29.6%
Contains more Vitamin KVitamin K +3161.5%
Contains more FolateFolate +1137.5%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +60.3%
Contains more Vitamin B5Vitamin B5 +153.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +43.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more WaterWater +136.2%
Contains more ProteinProtein +1490.4%
Contains more FatsFats +4315.3%
Contains more OtherOther +757%
~equal in Carbs ~3.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated Fat: Sat. Fat 0.11 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
65% 30% 5%
Saturated Fat: Sat. Fat 18.057 g
Monounsaturated Fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated Fat -99.4%
Contains more Mono. FatMonounsaturated Fat +16372%
Contains more Poly. FatPolyunsaturated fat +289.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli American cheese Opinion
Calories 22kcal 371kcal American cheese
Protein 1.14g 18.13g American cheese
Fats 0.72g 31.79g American cheese
Vitamin C 28.2mg 0mg Chinese broccoli
Net carbs 1.31g 3.7g American cheese
Carbs 3.81g 3.7g Chinese broccoli
Cholesterol 0mg 100mg Chinese broccoli
Vitamin D 0IU 23IU American cheese
Magnesium 18mg 26mg American cheese
Calcium 100mg 1045mg American cheese
Potassium 261mg 132mg Chinese broccoli
Iron 0.56mg 0.63mg American cheese
Sugar 0.84g 2.26g Chinese broccoli
Fiber 2.5g 0g Chinese broccoli
Copper 0.061mg 0.046mg Chinese broccoli
Zinc 0.39mg 2.49mg American cheese
Phosphorus 41mg 641mg American cheese
Sodium 7mg 1671mg Chinese broccoli
Vitamin A 1638IU 945IU Chinese broccoli
Vitamin A 82µg 250µg American cheese
Vitamin E 0.48mg 0.8mg American cheese
Vitamin D 0µg 0.6µg American cheese
Manganese 0.264mg 0.041mg Chinese broccoli
Selenium 1.3µg 20.2µg American cheese
Vitamin B1 0.095mg 0.015mg Chinese broccoli
Vitamin B2 0.146mg 0.234mg American cheese
Vitamin B3 0.437mg 0.076mg Chinese broccoli
Vitamin B5 0.159mg 0.403mg American cheese
Vitamin B6 0.07mg 0.054mg Chinese broccoli
Vitamin B12 0µg 1.5µg American cheese
Vitamin K 84.8µg 2.6µg Chinese broccoli
Folate 99µg 8µg Chinese broccoli
Trans Fat 0g 1.144g Chinese broccoli
Choline 25.3mg 36.2mg American cheese
Saturated Fat 0.11g 18.057g Chinese broccoli
Monounsaturated Fat 0.05g 8.236g American cheese
Polyunsaturated fat 0.33g 1.286g American cheese
Tryptophan 0.232mg American cheese
Threonine 0.772mg American cheese
Isoleucine 0.938mg American cheese
Leucine 1.716mg American cheese
Lysine 1.516mg American cheese
Methionine 0.475mg American cheese
Phenylalanine 0.939mg American cheese
Valine 1.187mg American cheese
Histidine 0.546mg American cheese
Omega-3 - EPA 0g 0.012g American cheese
Omega-3 - DHA 0g 0.006g American cheese
Omega-3 - ALA 0.137g American cheese
Omega-3 - DPA 0g 0.021g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese
Omega-6 - Eicosadienoic acid 0.009g American cheese
Omega-6 - Linoleic acid 0.79g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli American cheese
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
46%
Chinese broccoli
31%
American cheese
Minerals Daily Need Coverage Score
18%
Chinese broccoli
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.42g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 1664mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 17.947g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $2.4)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 5)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
?
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.