Cottage Cheese vs. Broccoli
Nutrition comparison of Cottage Cheese and Broccoli
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:
- Both broccoli and cottage cheese are high in calcium.
- Broccoli has 14 times less saturated fat than cottage cheese.
- Broccoli has 65% less calories than cottage cheese.
- Broccoli has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Cottage cheese is a great source of protein.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Broccoli | |
|---|---|---|
| Protein | 46% | 27% |
| Carbohydrates | 14% | 64% |
| Fat | 40% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
cholesterol
Broccoli has less cholesterol than cottage cheese - cottage cheese has 17mg 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 cottage cheese - broccoli has 89.2mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
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.
Vitamin D
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 | ~ |
Minerals
calcium
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.
iron
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.
potassium
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.
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,
| Cottage Cheese | Broccoli | |
|---|---|---|
| beta-carotene | 12 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cottage Cheese or Broccoli .
Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Broccoli (Broccoli, raw) .
Cottage Cheese 100g
(
100 g
)
|
Daily Values (%) |
Broccoli 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 98KCAL 5% |
|
188% | calories | 5% |
|
34KCAL 2% | |
| 3.4G 1% |
|
5% | carbohydrates | 94% |
|
6.6G 3% | |
|
|
5% | dietary fiber | >999% |
|
2.6G 10% | ||
| 2.7G | 59% | sugar | 5% | 1.7G | |||
| 4.3G 7% |
|
>999% | total fat | 5% |
|
0.37G 1% | |
| 1.7G 10% |
|
>999% | saturated fat | 5% |
|
0.11G 1% | |
| 0.78G | >999% | monounsaturated fat | 5% | 0.03G | |||
| 0.12G | 9% | polyunsaturated fat | 5% | 0.11G | |||
| 17MG | >999% | cholesterol | 5% | ||||
| 315MG 21% |
|
855% | sodium | 5% |
|
33MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 37UG 5% |
|
19% | Vitamin A | 5% |
|
31UG 4% | |
|
|
5% | Vitamin C | >999% |
|
89MG 119% | ||
| 3IU 1% |
|
>999% | Vitamin D | 5% |
|
||
| 83MG 8% |
|
77% | calcium | 5% |
|
47MG 5% | |
| 0.07MG 0.4% |
|
5% | iron | 942% |
|
0.73MG 4% | |
| 8MG 3% |
|
5% | magnesium | 162% |
|
21MG 7% | |
| 104MG 5% |
|
5% | potassium | 204% |
|
316MG 14% | |
| 0.03MG 3% |
|
5% | thiamin (Vit B1) | 133% |
|
0.07MG 7% | |
| 0.16MG 15% |
|
33% | riboflavin (Vit B2) | 5% |
|
0.12MG 11% | |
| 0.1MG 1% |
|
5% | niacin (Vit B3) | 539% |
|
0.64MG 5% | |
| 0.05MG 4% |
|
5% | Vitamin B6 | 259% |
|
0.18MG 14% | |
| 0.56MG 11% |
|
5% | pantothenic acid (Vit B5) | 2% |
|
0.57MG 12% | |
| 12UG 3% |
|
5% | folate (Vit B9) | 425% |
|
63UG 16% | |
| 0.43UG 18% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.08MG 1% |
|
5% | Vitamin E | 874% |
|
0.78MG 5% | |
|
|
5% | Vitamin K | >999% |
|
102UG 113% | ||
| 11G 22% |
|
293% | protein | 5% |
|
2.8G 6% | |
| 18MG 4% |
|
5% | choline | 6% |
|
19MG 4% | |
| 0.03MG 2% |
|
5% | copper | 66% |
|
0.05MG 4% | |
| 32UG 1% |
|
>999% | fluoride | 5% |
|
||
| 0MG 0.1% |
|
5% | manganese | >999% |
|
0.21MG 12% | |
| 159MG 23% |
|
141% | phosphorus | 5% |
|
66MG 9% | |
| 9.7UG 18% |
|
288% | selenium | 5% |
|
2.5UG 5% | |
| 0.4MG 5% |
|
5% | zinc | 2% |
|
0.41MG 5% | |
| 80G | 5% | Water | 11% | 89G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does broccoli or cottage cheese contain more calories in 100 grams?Broccoli has 70% less calories than cottage cheese - broccoli has 34 calories in 100g and cottage cheese has 98 calories.
Is broccoli or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 290% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does broccoli or cottage cheese have more carbohydrates?
By weight, broccoli and cottage cheese contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does broccoli or cottage cheese contain more calcium?
Both broccoli and cottage cheese are high in calcium. Cottage cheese has 80% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does broccoli or cottage cheese contain more potassium?
Broccoli is a rich source of potassium and it has 200% more potassium than cottage cheese - broccoli has 316mg of potassium in 100 grams and cottage cheese has 104mg of potassium.