White Mushroom vs. Broccoli
Nutrition comparison of White Mushroom and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white mushroom
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white mushroom and broccoli:
- Both white 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.
- White mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, broccoli contains more folate.
USDA sources for nutritional information: White Mushroom (Mushrooms, white, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White mushroom and broccoli contain similar amounts of calories - white mushroom has 22 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, white mushroom is heavier in protein, lighter in carbs and similar to broccoli for fat. White mushroom has a macronutrient ratio of 44:47:9 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Mushroom | Broccoli | |
|---|---|---|
| Protein | 44% | 28% |
| Carbohydrates | 47% | 65% |
| Fat | 9% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
White mushroom and broccoli contain similar amounts of carbs - white mushroom has 3.3g 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 160% more dietary fiber than white mushroom - white mushroom has 1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
White mushroom and broccoli contain similar amounts of sugar - white mushroom has 2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
White mushroom and broccoli contain similar amounts of protein - white mushroom has 3.1g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both white mushroom and broccoli are low in saturated fat - white mushroom has 0.05g 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 41 times more Vitamin C than white mushroom - white mushroom has 2.1mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than white mushroom - broccoli has 31ug of Vitamin A per 100 grams and white mushroom does not contain significant amounts.
Vitamin D
White mushroom has more Vitamin D than broccoli - white mushroom has 7iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
White mushroom and broccoli contain similar amounts of Vitamin E - white mushroom has 0.01mg 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 white mushroom - broccoli has 101.6ug of Vitamin K per 100 grams and white mushroom does not contain significant amounts.
The B Vitamins
White mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, broccoli contains more folate. Both white mushroom and broccoli contain significant amounts of thiamin and Vitamin B6.
| White Mushroom | Broccoli | |
|---|---|---|
| Thiamin | 0.081 MG | 0.071 MG |
| Riboflavin | 0.402 MG | 0.117 MG |
| Niacin | 3.607 MG | 0.639 MG |
| Pantothenic acid | 1.497 MG | 0.573 MG |
| Vitamin B6 | 0.104 MG | 0.175 MG |
| Folate | 17 UG | 63 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 14 times more calcium than white mushroom - white mushroom has 3mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
White mushroom and broccoli contain similar amounts of iron - white mushroom has 0.5mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both white mushroom and broccoli are high in potassium. White mushroom is very similar to broccoli for potassium - white mushroom has 318mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, white mushroom has more linoleic acid than broccoli per 100 grams.
| White Mushroom | Broccoli | |
|---|---|---|
| linoleic acid | 0.16 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.16 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: White Mushroom (Mushrooms, white, raw) and Broccoli (Broccoli, raw) .
White Mushroom g
()
|
Daily Values (%) |
Broccoli g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
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% |
|
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 % |
|
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 white mushroom or broccoli contain more calories in 100 grams?White mushroom and broccoli contain similar amounts of calories - white mushroom has 22 calories in 100g and broccoli has 34 calories.
Is white mushroom or broccoli better for protein?
White mushroom and broccoli contain similar amounts of protein - white mushroom has 3.1g of protein per 100 grams and broccoli has 2.8g of protein.
Does white mushroom or broccoli have more carbohydrates?
By weight, white mushroom and broccoli contain similar amounts of carbs - white mushroom has 3.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does white mushroom or broccoli contain more potassium?
Both white mushroom and broccoli are high in potassium. White mushroom is very similar to broccoli for potassium - white mushroom has 318mg of potassium in 100 grams and broccoli has 316mg of potassium.