Cheese vs. Broccoli
Nutrition comparison of Cheese and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and broccoli:
- Both broccoli and cheese are high in calcium.
- Broccoli has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more riboflavin and Vitamin B12.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Cheese has 50 times less carbohydrates than broccoli.
- Cheese is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and broccoli has 91% less calories than cheese - broccoli has 34 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is much lighter in carbs, much heavier in fat and similar to broccoli for protein. Cheese has a macronutrient ratio of 25:0:75 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Broccoli | |
|---|---|---|
| Protein | 25% | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 75% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 50 times less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than cheese - broccoli has 2.6g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 735% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and broccoli has 99% less saturated fat than cheese - broccoli has 0.11g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Broccoli has less cholesterol than cheese - cheese has 95mg 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 cheese - broccoli has 89.2mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 461% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than broccoli - cheese has 21iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and cheese contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 39 times more Vitamin K than cheese - broccoli has 101.6ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more riboflavin and Vitamin B12.
| Cheese | Broccoli | |
|---|---|---|
| Thiamin | 0.023 MG | 0.071 MG |
| Riboflavin | 0.318 MG | 0.117 MG |
| Niacin | 0.114 MG | 0.639 MG |
| Pantothenic acid | 0.249 MG | 0.573 MG |
| Vitamin B6 | 0.061 MG | 0.175 MG |
| Folate | 13 UG | 63 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both broccoli and cheese are high in calcium. Cheese has 13 times more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Broccoli and cheese contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 272% more potassium than cheese - broccoli has 316mg of potassium per 100 grams and cheese has 85mg 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,
| Cheese | Broccoli | |
|---|---|---|
| beta-carotene | 56 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Cheese | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.0215 G |
| Total | 0.332 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than broccoli per 100 grams.
| Cheese | Broccoli | |
|---|---|---|
| linoleic acid | 0.532 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.532 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.
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 cheese contain more calories in 100 grams?Cheese is high in calories and broccoli has 90% less calories than cheese - broccoli has 34 calories in 100g and cheese has 384 calories.
Does broccoli or cheese have more carbohydrates?
By weight, cheese has 50 times fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does broccoli or cheese contain more calcium?
Both broccoli and cheese are high in calcium. Cheese has 13 times more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and cheese has 659mg of calcium.
Does broccoli or cheese contain more potassium?
Broccoli is a rich source of potassium and it has 270% more potassium than cheese - broccoli has 316mg of potassium in 100 grams and cheese has 85mg of potassium.