Portabella Mushroom vs. Broccoli
Nutrition comparison of Portabella Mushroom and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
portabella mushroom
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in portabella mushroom and broccoli:
- Both portabella mushroom and broccoli are high in potassium.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Portabella mushroom has more niacin, pantothenic acid and Vitamin B12, however, broccoli contains more folate.
USDA sources for nutritional information: Portabella Mushroom (Mushrooms, portabella, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Portabella mushroom and broccoli contain similar amounts of calories - portabella mushroom has 22 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, portabella mushroom is lighter in carbs, heavier in fat and similar to broccoli for protein. Portabella mushroom has a macronutrient ratio of 31:57:12 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Portabella Mushroom | Broccoli | |
|---|---|---|
| Protein | 31% | 28% |
| Carbohydrates | 57% | 65% |
| Fat | 12% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Portabella mushroom and broccoli contain similar amounts of carbs - portabella mushroom has 3.9g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 100% more dietary fiber than portabella mushroom - portabella mushroom has 1.3g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Portabella mushroom and broccoli contain similar amounts of sugar - portabella mushroom has 2.5g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Portabella mushroom and broccoli contain similar amounts of protein - portabella mushroom has 2.1g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both portabella mushroom and broccoli are low in saturated fat - portabella mushroom has 0.01g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than portabella mushroom - broccoli has 89.2mg of Vitamin C per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than portabella mushroom - broccoli has 31ug of Vitamin A per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin D
Portabella mushroom has more Vitamin D than broccoli - portabella mushroom has 10iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Portabella mushroom and broccoli contain similar amounts of Vitamin E - portabella mushroom has 0.02mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than portabella mushroom - broccoli has 101.6ug of Vitamin K per 100 grams and portabella mushroom does not contain significant amounts.
The B Vitamins
Portabella mushroom has more niacin, pantothenic acid and Vitamin B12, however, broccoli contains more folate. Both portabella mushroom and broccoli contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Portabella Mushroom | Broccoli | |
|---|---|---|
| Thiamin | 0.059 MG | 0.071 MG |
| Riboflavin | 0.13 MG | 0.117 MG |
| Niacin | 4.494 MG | 0.639 MG |
| Pantothenic acid | 1.14 MG | 0.573 MG |
| Vitamin B6 | 0.148 MG | 0.175 MG |
| Folate | 28 UG | 63 UG |
| Vitamin B12 | 0.05 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 14 times more calcium than portabella mushroom - portabella mushroom has 3mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 135% more iron than portabella mushroom - portabella mushroom has 0.31mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both portabella mushroom and broccoli are high in potassium. Portabella mushroom has 15% more potassium than broccoli - portabella mushroom has 364mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, portabella mushroom has more linoleic acid than broccoli per 100 grams.
| Portabella Mushroom | Broccoli | |
|---|---|---|
| other omega 6 | 0.003 G | 0.006 G |
| linoleic acid | 0.148 G | 0.049 G |
| Total | 0.151 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: Portabella Mushroom (Mushrooms, portabella, raw) and Broccoli (Broccoli, raw) .
Portabella Mushroom g
()
|
Daily Values (%) |
Broccoli g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does portabella mushroom or broccoli contain more calories in 100 grams?Portabella mushroom and broccoli contain similar amounts of calories - portabella mushroom has 22 calories in 100g and broccoli has 34 calories.
Is portabella mushroom or broccoli better for protein?
Portabella mushroom and broccoli contain similar amounts of protein - portabella mushroom has 2.1g of protein per 100 grams and broccoli has 2.8g of protein.
Does portabella mushroom or broccoli have more carbohydrates?
By weight, portabella mushroom and broccoli contain similar amounts of carbs - portabella mushroom has 3.9g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does portabella mushroom or broccoli contain more potassium?
Both portabella mushroom and broccoli are high in potassium. Portabella mushroom has 20% more potassium than broccoli - portabella mushroom has 364mg of potassium in 100 grams and broccoli has 316mg of potassium.