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  6. Broccoli vs. Portobello

Broccoli vs. Portobello — In-Depth Nutrition Comparison

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Summary of differences between Broccoli and Portobello

  • Broccoli has more Vitamin C, Vitamin K, Folate, and Manganese, while Portobello has more Copper, Selenium, Vitamin B3, Vitamin B2, Vitamin B5, and Phosphorus.
  • Broccoli covers your daily need of Vitamin C 99% more than Portobello.

These are the specific foods used in this comparison Broccoli, raw and Mushrooms, portabella, grilled.

Infographic

Broccoli vs Portobello infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
4
:
6
Portobello
Portobello
Contains more Calcium +1466.7%
Contains more Iron +82.5%
Contains more Magnesium +61.5%
Contains more Manganese +213.4%
Contains more Phosphorus +104.5%
Contains more Potassium +38.3%
Contains less Sodium -66.7%
Contains more Zinc +58.5%
Contains more Copper +693.9%
Contains more Selenium +776%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Portobello
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 15% 10% 58% 39% 2% 18% 130% 9% 120%
Contains more Calcium +1466.7%
Contains more Iron +82.5%
Contains more Magnesium +61.5%
Contains more Manganese +213.4%
Contains more Phosphorus +104.5%
Contains more Potassium +38.3%
Contains less Sodium -66.7%
Contains more Zinc +58.5%
Contains more Copper +693.9%
Contains more Selenium +776%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
6
:
5
Portobello
Portobello
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +43.4%
Contains more Folate +231.6%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +244.4%
Contains more Vitamin B3 +878.9%
Contains more Vitamin B5 +120.2%
Equal in Vitamin B1 - 0.072
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Portobello
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 9% 0% 18% 93% 118% 76% 29% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +43.4%
Contains more Folate +231.6%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +244.4%
Contains more Vitamin B3 +878.9%
Contains more Vitamin B5 +120.2%
Equal in Vitamin B1 - 0.072

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
1
:
4
Portobello
Portobello
Contains more Carbs +49.5%
Contains more Protein +16.3%
Contains more Fats +56.8%
Contains more Other +19.5%
Equal in Water - 90.66
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Portobello
3% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 g
Contains more Carbs +49.5%
Contains more Protein +16.3%
Contains more Fats +56.8%
Contains more Other +19.5%
Equal in Water - 90.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
2
:
1
Portobello
Portobello
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +510.5%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Portobello
21% 3% 76%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.232 g
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +510.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
4
:
2
Portobello
Portobello
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +361.2%
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Portobello
16% 84%
Starch: 0.43 g
Sucrose: 0 g
Glucose: 2.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +361.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Portobello
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Portobello Opinion
Net carbs 4.04g 2.24g Broccoli
Protein 2.82g 3.28g Portobello
Fats 0.37g 0.58g Portobello
Carbs 6.64g 4.44g Broccoli
Calories 34kcal 29kcal Broccoli
Starch 0g 0.43g Portobello
Fructose 0.68g 0g Broccoli
Sugar 1.7g 2.26g Broccoli
Fiber 2.6g 2.2g Broccoli
Calcium 47mg 3mg Broccoli
Iron 0.73mg 0.4mg Broccoli
Magnesium 21mg 13mg Broccoli
Phosphorus 66mg 135mg Portobello
Potassium 316mg 437mg Portobello
Sodium 33mg 11mg Portobello
Zinc 0.41mg 0.65mg Portobello
Copper 0.049mg 0.389mg Portobello
Manganese 0.21mg 0.067mg Broccoli
Selenium 2.5µg 21.9µg Portobello
Vitamin A 623IU 0IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 0mg Broccoli
Vitamin D 0IU 14IU Portobello
Vitamin D 0µg 0.3µg Portobello
Vitamin C 89.2mg 0mg Broccoli
Vitamin B1 0.071mg 0.072mg Portobello
Vitamin B2 0.117mg 0.403mg Portobello
Vitamin B3 0.639mg 6.255mg Portobello
Vitamin B5 0.573mg 1.262mg Portobello
Vitamin B6 0.175mg 0.122mg Broccoli
Folate 63µg 19µg Broccoli
Vitamin K 101.6µg 0µg Broccoli
Tryptophan 0.033mg 0.045mg Portobello
Threonine 0.088mg 0.125mg Portobello
Isoleucine 0.079mg 0.09mg Portobello
Leucine 0.129mg 0.15mg Portobello
Lysine 0.135mg 0.11mg Broccoli
Methionine 0.038mg 0.035mg Broccoli
Phenylalanine 0.117mg 0.1mg Broccoli
Valine 0.125mg 0.41mg Portobello
Histidine 0.059mg 0.065mg Portobello
Saturated Fat 0.039g 0.064g Broccoli
Monounsaturated Fat 0.011g 0.009g Broccoli
Polyunsaturated fat 0.038g 0.232g Portobello
Omega-6 - Linoleic acid 0.232g Portobello

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Portobello
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
30%
Portobello
Minerals Daily Need Coverage Score
19%
Broccoli
40%
Portobello

Comparison summary

Which food contains less Sodium?
Portobello
Portobello contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Portobello
Portobello is lower in glycemic index (difference - 32)
Which food is cheaper?
Portobello
Portobello is cheaper (difference - $0.4)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.025g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.