Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and broccoli:
Broccoli has 65% less calories than cottage cheese - broccoli has 34 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Cottage Cheese | Broccoli | |
---|---|---|
Protein | 46% | 28% |
Carbohydrates | 14% | 65% |
Fat | 40% | 7% |
Alcohol | ~ | ~ |
Broccoli and cottage cheese contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
Broccoli is a great source of dietary fiber and it has more dietary fiber than cottage cheese - broccoli has 2.6g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
Broccoli and cottage cheese contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Cottage cheese is a great source of protein and it has 294% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and cottage cheese has 11.1g of protein.
Broccoli has 14 times less saturated fat than cottage cheese - broccoli has 0.11g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
Broccoli has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than cottage cheese - broccoli has 89.2mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Broccoli and cottage cheese contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Cottage cheese and broccoli contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Broccoli and cottage cheese contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Broccoli is a great source of Vitamin K and it has more Vitamin K than cottage cheese - broccoli has 101.6ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
Broccoli has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and broccoli contain significant amounts of riboflavin and pantothenic acid.
Cottage Cheese | Broccoli | |
---|---|---|
Thiamin | 0.027 MG | 0.071 MG |
Riboflavin | 0.163 MG | 0.117 MG |
Niacin | 0.099 MG | 0.639 MG |
Pantothenic acid | 0.557 MG | 0.573 MG |
Vitamin B6 | 0.046 MG | 0.175 MG |
Folate | 12 UG | 63 UG |
Vitamin B12 | 0.43 UG | ~ |
Both broccoli and cottage cheese are high in calcium. Cottage cheese has 77% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
Broccoli has 943% more iron than cottage cheese - broccoli has 0.73mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
Broccoli is an excellent source of potassium and it has 204% more potassium than cottage cheese - broccoli has 316mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
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,
Cottage Cheese | Broccoli | |
---|---|---|
beta-carotene | 12 UG | 361 UG |
alpha-carotene | ~ | 25 UG |
lutein + zeaxanthin | ~ | 1403 UG |
For omega-3 fatty acids, both cottage cheese and broccoli contain significant amounts of alpha linoleic acid (ALA).
Cottage Cheese | Broccoli | |
---|---|---|
alpha linoleic acid | 0.017 G | 0.0215 G |
Total | 0.017 G | 0.0215 G |
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than broccoli per 100 grams.
Cottage Cheese | Broccoli | |
---|---|---|
linoleic acid | 0.105 G | 0.049 G |
other omega 6 | ~ | 0.006 G |
Total | 0.105 G | 0.055 G |
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: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Broccoli (Broccoli, raw) .
Cottage 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 | |||