Mushroom vs. Broccoli
Nutrition comparison of Mushroom and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and broccoli:
- Both broccoli and mushroom are high in potassium.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, broccoli contains more folate.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and mushroom contain similar amounts of calories - broccoli has 34 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in protein, lighter in carbs and similar to broccoli for fat. 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:
| Mushroom | Broccoli | |
|---|---|---|
| Protein | 44% | 28% |
| Carbohydrates | 47% | 65% |
| Fat | 9% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and mushroom contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 160% more dietary fiber than mushroom - broccoli has 2.6g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Broccoli and mushroom contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Broccoli and mushroom contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both broccoli and mushroom are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 41 times more Vitamin C than mushroom - broccoli has 89.2mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than mushroom - broccoli has 31ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than broccoli - mushroom has 7iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and mushroom contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than mushroom - broccoli has 101.6ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, broccoli contains more folate. Both mushroom and broccoli contain significant amounts of thiamin and Vitamin B6.
| 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 mushroom - broccoli has 47mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Broccoli and mushroom contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both broccoli and mushroom are high in potassium. Broccoli is very similar to broccoli for potassium - broccoli has 316mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than broccoli per 100 grams.
| 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.
Mushroom 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 mushroom contain more calories in 100 grams?Broccoli and mushroom contain similar amounts of calories - broccoli has 34 calories in 100g and mushroom has 22 calories.
Is broccoli or mushroom better for protein?
Broccoli and mushroom contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and mushroom has 3.1g of protein.
Does broccoli or mushroom have more carbohydrates?
By weight, broccoli and mushroom contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does broccoli or mushroom contain more potassium?
Both broccoli and mushroom are high in potassium. Broccoli is very similar to broccoli for potassium - broccoli has 316mg of potassium in 100 grams and mushroom has 318mg of potassium.