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Broccoli vs. Cheese — In-Depth Nutrition Comparison

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How are broccoli and cheese different?

  • Broccoli is higher in vitamin C and vitamin K; however, cheese is richer in calcium, phosphorus, selenium, vitamin B12, and zinc.
  • Daily need coverage for vitamin C for broccoli is 99% higher.
  • Broccoli contains 42 times more vitamin K than cheese. While broccoli contains 101.6µg of vitamin K, cheese contains only 2.4µg.
  • Broccoli has less sodium.
  • Cheese has a lower glycemic index (0) than broccoli (32).

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

Infographic

Broccoli vs Cheese infographic
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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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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%
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%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +1410.6%
Contains more ZincZinc +787.8%
Contains more PhosphorusPhosphorus +589.4%
Contains more SeleniumSelenium +1040%

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 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%
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%
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 Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +964.5%
Contains more Vitamin B2Vitamin B2 +265.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.71mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
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
Contains more CarbsCarbs +114.9%
Contains more WaterWater +141.2%
Contains more ProteinProtein +711%
Contains more FatsFats +8902.7%
Contains more OtherOther +326.4%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +88.5%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +75%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.