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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% 27% 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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
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 AVitamin A +204.9%
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%

All nutrients comparison - raw data values

Nutrient Chinese broccoli American cheese DV% diff.
Calcium 100mg 1045mg 95%
Phosphorus 41mg 641mg 86%
Saturated fat 0.11g 18.057g 82%
Sodium 7mg 1671mg 72%
Vitamin K 84.8µg 2.6µg 69%
Vitamin B12 0µg 1.5µg 63%
Fats 0.72g 31.79g 48%
Protein 1.14g 18.13g 34%
Selenium 1.3µg 20.2µg 34%
Cholesterol 0mg 100mg 33%
Vitamin C 28.2mg 0mg 31%
Folate 99µg 8µg 23%
Monounsaturated fat 0.05g 8.236g 20%
Vitamin A 82µg 250µg 19%
Zinc 0.39mg 2.49mg 19%
Calories 22kcal 371kcal 17%
Manganese 0.264mg 0.041mg 10%
Fiber 2.5g 0g 10%
Vitamin B1 0.095mg 0.015mg 7%
Vitamin B2 0.146mg 0.234mg 7%
Polyunsaturated fat 0.33g 1.286g 6%
Vitamin B5 0.159mg 0.403mg 5%
Potassium 261mg 132mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Copper 0.061mg 0.046mg 2%
Choline 25.3mg 36.2mg 2%
Vitamin E 0.48mg 0.8mg 2%
Magnesium 18mg 26mg 2%
Vitamin B3 0.437mg 0.076mg 2%
Vitamin B6 0.07mg 0.054mg 1%
Iron 0.56mg 0.63mg 1%
Carbs 3.81g 3.7g 0%
Net carbs 1.31g 3.7g N/A
Sugar 0.84g 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

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%

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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. 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.