Cheddar Cheese vs. Broccoli
Nutrition comparison of Cheddar Cheese and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and broccoli:
- Both broccoli and cheddar cheese are high in calcium.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Cheddar cheese has more riboflavin and Vitamin B12, however, broccoli contains more niacin, Vitamin B6 and folate.
- Cheddar cheese is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheddar cheese is high in calories and broccoli has 92% less calories than cheddar cheese - broccoli has 34 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Broccoli | |
|---|---|---|
| Protein | 23% | 28% |
| Carbohydrates | 3% | 65% |
| Fat | 74% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and cheddar cheese contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than cheddar cheese - broccoli has 2.6g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Broccoli and cheddar cheese contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 711% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and broccoli has 99% less saturated fat than cheddar cheese - broccoli has 0.11g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Broccoli has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than cheddar cheese - broccoli has 89.2mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 987% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than broccoli - cheddar cheese has 24iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and cheddar cheese contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 41 times more Vitamin K than cheddar cheese - broccoli has 101.6ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Cheddar cheese has more riboflavin and Vitamin B12, however, broccoli contains more niacin, Vitamin B6 and folate. Both cheddar cheese and broccoli contain significant amounts of thiamin and pantothenic acid.
| Cheddar Cheese | Broccoli | |
|---|---|---|
| Thiamin | 0.029 MG | 0.071 MG |
| Riboflavin | 0.428 MG | 0.117 MG |
| Niacin | 0.059 MG | 0.639 MG |
| Pantothenic acid | 0.41 MG | 0.573 MG |
| Vitamin B6 | 0.066 MG | 0.175 MG |
| Folate | 27 UG | 63 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both broccoli and cheddar cheese are high in calcium. Cheddar cheese has 14 times more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Broccoli has 421% more iron than cheddar cheese - broccoli has 0.73mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 316% more potassium than cheddar cheese - broccoli has 316mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Cheddar Cheese | Broccoli | |
|---|---|---|
| beta-carotene | 85 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than broccoli per 100 grams.
| Cheddar Cheese | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.0215 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than broccoli per 100 grams.
| Cheddar Cheese | Broccoli | |
|---|---|---|
| other omega 6 | 0.048 G | 0.006 G |
| linoleic acid | 1.171 G | 0.049 G |
| Total | 1.219 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Broccoli (Broccoli, raw) .
Cheddar Cheese g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does broccoli or cheddar cheese contain more calories in 100 grams?Cheddar cheese is high in calories and broccoli has 90% less calories than cheddar cheese - broccoli has 34 calories in 100g and cheddar cheese has 403 calories.
Does broccoli or cheddar cheese have more carbohydrates?
By weight, broccoli and cheddar cheese contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does broccoli or cheddar cheese contain more calcium?
Both broccoli and cheddar cheese are high in calcium. Cheddar cheese has 14 times more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does broccoli or cheddar cheese contain more potassium?
Broccoli is a rich source of potassium and it has 320% more potassium than cheddar cheese - broccoli has 316mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.