Side-by-Side Comparison

Broccoli (Raw) vs Paneer (Indian Cottage Cheese)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Vibrant green fresh broccoli florets on clean stone background

vegetables

Broccoli (Raw)

34Calories

2.8Protein

2.6Fiber

89.2Vit C

View Details

Neat fresh white paneer cubes resting on clean studio slate

dairy

Paneer (Indian Cottage Cheese)

296Calories

18.3Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-89%

Broccoli (Raw)

Broccoli (Raw) has fewer calories (energy) (34 kcal vs 296 kcal, 262 kcal less).

Higher Protein

+549%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 2.8 g in Broccoli (Raw) (+15.5 g, +549%).

Higher Dietary Fiber

Broccoli (Raw)

Broccoli (Raw) provides 2.6 g vs 0 g in Paneer (Indian Cottage Cheese) (+2.6 g).

Higher Vitamin C

Broccoli (Raw)

Broccoli (Raw) provides 89.2 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+89.2 mg).

Comparing per 100 g standard edible portion.

Nutrient

Broccoli (Raw)100 g edible portion

Paneer (Indian Cottage Cheese)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Broccoli (Raw)

34 kcal2% DV

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 34 kcal in Broccoli (Raw) (+262 kcal, +771%).

ProteinPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

2.8 g6% DV

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 2.8 g in Broccoli (Raw) (+15.5 g, +549%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

6.6 g2% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Broccoli (Raw) provides 6.6 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+2.4 g, +58%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

2.6 g9% DV

Paneer (Indian Cottage Cheese)

0 g

Broccoli (Raw) has higher dietary fiber (2.6 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0.37 g

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Paneer (Indian Cottage Cheese) provides 22.8 g vs 0.37 g in Broccoli (Raw) (+22.4 g, +6062%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

1.7 g3% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Paneer (Indian Cottage Cheese) provides 2.6 g vs 1.7 g in Broccoli (Raw) (+0.90 g, +53%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

89.2 mg99% DV

Paneer (Indian Cottage Cheese)

0 mg

Broccoli (Raw) has higher vitamin c (89.2 mg vs 0 mg).

Vitamin A (RAE)Paneer (Indian Cottage Cheese) higher

Broccoli (Raw)

31 µg3% DV

Paneer (Indian Cottage Cheese)

180 µg20% DV

Paneer (Indian Cottage Cheese) provides 180 µg vs 31 µg in Broccoli (Raw) (+149 µg, +481%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

0.78 mg5% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Broccoli (Raw) provides 0.78 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.38 mg, +95%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

102 µg85% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Broccoli (Raw) provides 102 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+100 µg, +6673%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

63 µg16% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Broccoli (Raw) provides 63 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+45 µg, +250%).

Thiamin (Vitamin B1)Similar

Broccoli (Raw)

0.07 mg6% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Both Broccoli (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Paneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0.12 mg9% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.12 mg in Broccoli (Raw) (+0.16 mg, +139%).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

0.64 mg4% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Broccoli (Raw) provides 0.64 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.49 mg, +326%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

0.57 mg11% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Broccoli (Raw) provides 0.57 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.22 mg, +64%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.18 mg10% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Broccoli (Raw) provides slightly more vitamin b6 (0.18 mg vs 0.08 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

33.0 mg1% DV

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

Broccoli (Raw) provides 33.0 mg vs 22.0 mg in Paneer (Indian Cottage Cheese) (+11.0 mg, +50%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

316 mg7% DV

Paneer (Indian Cottage Cheese)

110 mg2% DV

Broccoli (Raw) provides 316 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+206 mg, +187%).

CalciumPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

47.0 mg4% DV

Paneer (Indian Cottage Cheese)

480 mg37% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 47.0 mg in Broccoli (Raw) (+433 mg, +921%).

IronBroccoli (Raw) higher

Broccoli (Raw)

0.73 mg4% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Broccoli (Raw) provides 0.73 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.33 mg, +82%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

21.0 mg5% DV

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Broccoli (Raw) provides 21.0 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+3.0 mg, +17%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

66.0 mg5% DV

Paneer (Indian Cottage Cheese)

280 mg22% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 66.0 mg in Broccoli (Raw) (+214 mg, +324%).

ZincPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0.41 mg4% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.41 mg in Broccoli (Raw) (+1.7 mg, +412%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0.04 g

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 0.04 g in Broccoli (Raw) (+14.2 g, +36310%).

Nutrient

Broccoli (Raw)91 g (1 cup chopped florets (91 g))

Paneer (Indian Cottage Cheese)50 g (1 standard serving (50 g))

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Broccoli (Raw)

31 kcal2% DV

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Paneer (Indian Cottage Cheese) provides 148 kcal vs 31 kcal in Broccoli (Raw) (+117 kcal, +378%).

ProteinPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

2.6 g5% DV

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 2.6 g in Broccoli (Raw) (+6.6 g, +257%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

6.0 g2% DV

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Broccoli (Raw) provides 6.0 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+3.9 g, +188%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

2.4 g8% DV

Paneer (Indian Cottage Cheese)

0 g

Broccoli (Raw) has higher dietary fiber (2.4 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0.34 g

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Paneer (Indian Cottage Cheese) provides 11.4 g vs 0.34 g in Broccoli (Raw) (+11.1 g, +3286%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

1.5 g3% DV

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Broccoli (Raw) provides 1.5 g vs 1.3 g in Paneer (Indian Cottage Cheese) (+0.25 g, +19%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

81.2 mg90% DV

Paneer (Indian Cottage Cheese)

0 mg

Broccoli (Raw) has higher vitamin c (81.2 mg vs 0 mg).

Vitamin A (RAE)Paneer (Indian Cottage Cheese) higher

Broccoli (Raw)

28 µg3% DV

Paneer (Indian Cottage Cheese)

90 µg10% DV

Paneer (Indian Cottage Cheese) provides 90 µg vs 28 µg in Broccoli (Raw) (+62 µg, +219%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.3 µg1% DV

Paneer (Indian Cottage Cheese) has higher vitamin d (0.3 µg vs 0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

0.71 mg5% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Broccoli (Raw) provides 0.71 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.51 mg, +255%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

92 µg77% DV

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Broccoli (Raw) provides 92 µg vs 0.8 µg in Paneer (Indian Cottage Cheese) (+92 µg, +12227%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

57 µg14% DV

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Broccoli (Raw) provides 57 µg vs 9.0 µg in Paneer (Indian Cottage Cheese) (+48 µg, +537%).

Thiamin (Vitamin B1)Similar

Broccoli (Raw)

0.06 mg5% DV

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Both Broccoli (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Similar

Broccoli (Raw)

0.11 mg8% DV

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Both Broccoli (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

0.58 mg4% DV

Paneer (Indian Cottage Cheese)

0.08 mg

Broccoli (Raw) provides 0.58 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.51 mg, +675%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

0.52 mg10% DV

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Broccoli (Raw) provides 0.52 mg vs 0.18 mg in Paneer (Indian Cottage Cheese) (+0.35 mg, +198%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.16 mg9% DV

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Broccoli (Raw) provides slightly more vitamin b6 (0.16 mg vs 0.04 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.5 µg19% DV

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.5 µg vs 0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

30.0 mg1% DV

Paneer (Indian Cottage Cheese)

11.0 mg

Broccoli (Raw) provides 30.0 mg vs 11.0 mg in Paneer (Indian Cottage Cheese) (+19.0 mg, +173%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

288 mg6% DV

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Broccoli (Raw) provides 288 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+233 mg, +423%).

CalciumPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

42.8 mg3% DV

Paneer (Indian Cottage Cheese)

240 mg18% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 42.8 mg in Broccoli (Raw) (+197 mg, +461%).

IronBroccoli (Raw) higher

Broccoli (Raw)

0.66 mg4% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Broccoli (Raw) provides 0.66 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.46 mg, +232%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

19.1 mg5% DV

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Broccoli (Raw) provides 19.1 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+10.1 mg, +112%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

60.1 mg5% DV

Paneer (Indian Cottage Cheese)

140 mg11% DV

Paneer (Indian Cottage Cheese) provides 140 mg vs 60.1 mg in Broccoli (Raw) (+79.9 mg, +133%).

ZincPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0.37 mg3% DV

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.37 mg in Broccoli (Raw) (+0.68 mg, +181%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0.04 g

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.04 g in Broccoli (Raw) (+7.1 g, +19906%).

Nutrient

Broccoli (Raw)Amount per 100 kcal (294 g)

Paneer (Indian Cottage Cheese)Amount per 100 kcal (34 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

100 kcal5% DV

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Both Broccoli (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (100 kcal).

ProteinBroccoli (Raw) higher

Broccoli (Raw)

8.3 g17% DV

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Broccoli (Raw) provides 8.3 g vs 6.2 g in Paneer (Indian Cottage Cheese) (+2.1 g, +33%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

19.5 g7% DV

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Broccoli (Raw) provides 19.5 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+18.1 g, +1267%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

7.6 g27% DV

Paneer (Indian Cottage Cheese)

0 g

Broccoli (Raw) has higher dietary fiber (7.6 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

1.1 g1% DV

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 1.1 g in Broccoli (Raw) (+6.7 g, +613%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

5.0 g10% DV

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Broccoli (Raw) provides 5.0 g vs 0.88 g in Paneer (Indian Cottage Cheese) (+4.1 g, +465%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

262 mg291% DV

Paneer (Indian Cottage Cheese)

0 mg

Broccoli (Raw) has higher vitamin c (262 mg vs 0 mg).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

91 µg10% DV

Paneer (Indian Cottage Cheese)

61 µg7% DV

Broccoli (Raw) provides 91 µg vs 61 µg in Paneer (Indian Cottage Cheese) (+30 µg, +49%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.2 µg1% DV

Paneer (Indian Cottage Cheese) provides slightly more vitamin d (0.2 µg vs 0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

2.3 mg15% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Broccoli (Raw) provides 2.3 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+2.2 mg, +1586%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

299 µg249% DV

Paneer (Indian Cottage Cheese)

0.5 µg

Broccoli (Raw) provides 299 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+298 µg, +58469%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

185 µg46% DV

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Broccoli (Raw) provides 185 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+179 µg, +2926%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Broccoli (Raw)

0.21 mg17% DV

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Broccoli (Raw) provides 0.21 mg vs 0.01 mg in Paneer (Indian Cottage Cheese) (+0.20 mg, +1435%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

0.34 mg26% DV

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Broccoli (Raw) provides 0.34 mg vs 0.10 mg in Paneer (Indian Cottage Cheese) (+0.25 mg, +261%).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

1.9 mg12% DV

Paneer (Indian Cottage Cheese)

0.05 mg

Broccoli (Raw) provides 1.9 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+1.8 mg, +3584%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

1.7 mg34% DV

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Broccoli (Raw) provides 1.7 mg vs 0.12 mg in Paneer (Indian Cottage Cheese) (+1.6 mg, +1316%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.51 mg30% DV

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Broccoli (Raw) provides 0.51 mg vs 0.03 mg in Paneer (Indian Cottage Cheese) (+0.49 mg, +1792%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.3 µg13% DV

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.3 µg vs 0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

97.0 mg4% DV

Paneer (Indian Cottage Cheese)

7.5 mg

Broccoli (Raw) provides 97.0 mg vs 7.5 mg in Paneer (Indian Cottage Cheese) (+89.5 mg, +1197%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

929 mg20% DV

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Broccoli (Raw) provides 929 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+892 mg, +2384%).

CalciumPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

138 mg11% DV

Paneer (Indian Cottage Cheese)

163 mg13% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 138 mg in Broccoli (Raw) (+25.0 mg, +18%).

IronBroccoli (Raw) higher

Broccoli (Raw)

2.1 mg12% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Broccoli (Raw) provides 2.1 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+2.0 mg, +1478%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

61.7 mg15% DV

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Broccoli (Raw) provides 61.7 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+55.6 mg, +909%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

194 mg16% DV

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Broccoli (Raw) provides 194 mg vs 95.2 mg in Paneer (Indian Cottage Cheese) (+98.8 mg, +104%).

ZincBroccoli (Raw) higher

Broccoli (Raw)

1.2 mg11% DV

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Broccoli (Raw) provides 1.2 mg vs 0.71 mg in Paneer (Indian Cottage Cheese) (+0.49 mg, +69%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0.11 g1% DV

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.11 g in Broccoli (Raw) (+4.7 g, +4111%).

Nutrient

Broccoli (Raw)Normalized to 300 kcal (882 g)

Paneer (Indian Cottage Cheese)Normalized to 300 kcal (101 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

300 kcal15% DV

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Both Broccoli (Raw) and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (300 kcal).

ProteinBroccoli (Raw) higher

Broccoli (Raw)

24.9 g50% DV

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Broccoli (Raw) provides 24.9 g vs 18.5 g in Paneer (Indian Cottage Cheese) (+6.4 g, +35%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

58.6 g21% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Broccoli (Raw) provides 58.6 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+54.3 g, +1281%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

22.9 g82% DV

Paneer (Indian Cottage Cheese)

0 g

Broccoli (Raw) has higher dietary fiber (22.9 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

3.3 g4% DV

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 3.3 g in Broccoli (Raw) (+19.8 g, +606%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

15.0 g30% DV

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Broccoli (Raw) provides 15.0 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+12.4 g, +471%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

787 mg874% DV

Paneer (Indian Cottage Cheese)

0 mg

Broccoli (Raw) has higher vitamin c (787 mg vs 0 mg).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

273 µg30% DV

Paneer (Indian Cottage Cheese)

182 µg20% DV

Broccoli (Raw) provides 273 µg vs 182 µg in Paneer (Indian Cottage Cheese) (+92 µg, +50%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

6.9 mg46% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Broccoli (Raw) provides 6.9 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+6.5 mg, +1603%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

896 µg747% DV

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Broccoli (Raw) provides 896 µg vs 1.5 µg in Paneer (Indian Cottage Cheese) (+895 µg, +59049%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

556 µg139% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Broccoli (Raw) provides 556 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+537 µg, +2956%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Broccoli (Raw)

0.63 mg52% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Broccoli (Raw) provides 0.63 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.59 mg, +1450%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

1.0 mg79% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Broccoli (Raw) provides 1.0 mg vs 0.28 mg in Paneer (Indian Cottage Cheese) (+0.75 mg, +265%).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

5.6 mg35% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Broccoli (Raw) provides 5.6 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+5.5 mg, +3620%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

5.1 mg101% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Broccoli (Raw) provides 5.1 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+4.7 mg, +1330%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

1.5 mg91% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Broccoli (Raw) provides 1.5 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+1.5 mg, +1810%).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0 µg

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

291 mg13% DV

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Broccoli (Raw) provides 291 mg vs 22.2 mg in Paneer (Indian Cottage Cheese) (+269 mg, +1210%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

2,787 mg59% DV

Paneer (Indian Cottage Cheese)

111 mg2% DV

Broccoli (Raw) provides 2,787 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+2,676 mg, +2409%).

CalciumPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

415 mg32% DV

Paneer (Indian Cottage Cheese)

485 mg37% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 415 mg in Broccoli (Raw) (+70.3 mg, +17%).

IronBroccoli (Raw) higher

Broccoli (Raw)

6.4 mg36% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Broccoli (Raw) provides 6.4 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+6.0 mg, +1494%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

185 mg44% DV

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Broccoli (Raw) provides 185 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+167 mg, +919%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

582 mg47% DV

Paneer (Indian Cottage Cheese)

283 mg23% DV

Broccoli (Raw) provides 582 mg vs 283 mg in Paneer (Indian Cottage Cheese) (+299 mg, +106%).

ZincBroccoli (Raw) higher

Broccoli (Raw)

3.6 mg33% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Broccoli (Raw) provides 3.6 mg vs 2.1 mg in Paneer (Indian Cottage Cheese) (+1.5 mg, +70%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Broccoli (Raw)

0.34 g2% DV

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 0.34 g in Broccoli (Raw) (+14.0 g, +4069%).

Broccoli (Raw) vs Paneer (Indian Cottage Cheese)

Broccoli (Raw)

Paneer (Indian Cottage Cheese)

Nutritional Takeaways

Comparison Summary