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  6. Chinese broccoli vs. Swiss cheese

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

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How are chinese broccoli and Swiss cheese different?

  • Chinese broccoli is higher in vitamin K, vitamin C, and folate; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Daily need coverage for vitamin B12 for Swiss cheese is 128% higher.
  • Chinese broccoli has less saturated fat.

Broccoli, chinese, cooked and Cheese, swiss are the varieties used in this article.

Infographic

Chinese broccoli vs Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +262.5%
Contains more IronIron +330.8%
Contains more CopperCopper +29.8%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +915.4%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +790%
Contains more ZincZinc +1020.5%
Contains more PhosphorusPhosphorus +1300%
Contains more SeleniumSelenium +2207.7%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +763.6%
Contains more Vitamin B3Vitamin B3 +582.8%
Contains more Vitamin KVitamin K +5957.1%
Contains more FolateFolate +890%
Contains more CholineCholine +63.2%
Contains more Vitamin AVitamin A +251.2%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B2Vitamin B2 +106.8%
Contains more Vitamin B5Vitamin B5 +122%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.071mg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Saturated fat 0.11g 18.227g 82%
Calcium 100mg 890mg 79%
Phosphorus 41mg 574mg 76%
Vitamin K 84.8µg 1.4µg 70%
Protein 1.14g 26.96g 52%
Selenium 1.3µg 30µg 52%
Fats 0.72g 30.99g 47%
Zinc 0.39mg 4.37mg 36%
Vitamin C 28.2mg 0mg 31%
Cholesterol 0mg 93mg 31%
Vitamin A 82µg 288µg 23%
Folate 99µg 10µg 22%
Monounsaturated fat 0.05g 8.046g 20%
Calories 22kcal 393kcal 19%
Vitamin B2 0.146mg 0.302mg 12%
Manganese 0.264mg 0.026mg 10%
Fiber 2.5g 0g 10%
Sodium 7mg 187mg 8%
Polyunsaturated fat 0.33g 1.341g 7%
Vitamin B1 0.095mg 0.011mg 7%
Potassium 261mg 72mg 6%
Iron 0.56mg 0.13mg 5%
Magnesium 18mg 33mg 4%
Vitamin B5 0.159mg 0.353mg 4%
Choline 25.3mg 15.5mg 2%
Copper 0.061mg 0.047mg 2%
Vitamin B3 0.437mg 0.064mg 2%
Carbs 3.81g 1.44g 1%
Vitamin E 0.48mg 0.6mg 1%
Net carbs 1.31g 1.44g N/A
Sugar 0.84g 0g N/A
Vitamin B6 0.07mg 0.071mg 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +164.6%
Contains more WaterWater +148.6%
Contains more ProteinProtein +2264.9%
Contains more FatsFats +4204.2%
Contains more OtherOther +277.2%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +15992%
Contains more Poly. FatPolyunsaturated fat +306.4%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.