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Edible mushroom vs. Chinese broccoli — In-Depth Nutrition Comparison

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How are edible mushroom and chinese broccoli different?

  • Edible mushroom is higher in copper, vitamin B5, vitamin B3, vitamin B2, and selenium; however, chinese broccoli is richer in vitamin K, vitamin A, vitamin C, folate, and calcium.
  • Daily need coverage for vitamin K for chinese broccoli is 71% higher.
  • Edible mushroom contains 9 times more vitamin B5 than chinese broccoli. While edible mushroom contains 1.497mg of vitamin B5, chinese broccoli contains only 0.159mg.

Mushrooms, white, raw and Broccoli, chinese, cooked are the varieties used in this article.

Infographic

Edible mushroom vs Chinese broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more PotassiumPotassium +21.8%
Contains more CopperCopper +421.3%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +109.8%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +615.4%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +3233.3%
Contains more IronIron +12%
Contains more ManganeseManganese +461.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +175.3%
Contains more Vitamin B3Vitamin B3 +725.4%
Contains more Vitamin B5Vitamin B5 +841.5%
Contains more Vitamin B6Vitamin B6 +48.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1242.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4700%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +482.4%
Contains more CholineCholine +46.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +171.1%
Contains more FatsFats +111.8%
Contains more CarbsCarbs +16.9%
~equal in Water ~93.54g
~equal in Other ~0.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -54.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +106.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edible mushroom Chinese broccoli DV% diff.
Vitamin K 0µg 84.8µg 71%
Copper 0.318mg 0.061mg 29%
Vitamin C 2.1mg 28.2mg 29%
Vitamin B5 1.497mg 0.159mg 27%
Folate 17µg 99µg 21%
Vitamin B3 3.607mg 0.437mg 20%
Vitamin B2 0.402mg 0.146mg 20%
Selenium 9.3µg 1.3µg 15%
Calcium 3mg 100mg 10%
Manganese 0.047mg 0.264mg 9%
Vitamin A 0µg 82µg 9%
Phosphorus 86mg 41mg 6%
Fiber 1g 2.5g 6%
Protein 3.09g 1.14g 4%
Vitamin E 0.01mg 0.48mg 3%
Vitamin B6 0.104mg 0.07mg 3%
Vitamin B12 0.04µg 0µg 2%
Potassium 318mg 261mg 2%
Magnesium 9mg 18mg 2%
Zinc 0.52mg 0.39mg 1%
Iron 0.5mg 0.56mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Choline 17.3mg 25.3mg 1%
Polyunsaturated fat 0.16g 0.33g 1%
Fats 0.34g 0.72g 1%
Vitamin B1 0.081mg 0.095mg 1%
Calories 22kcal 22kcal 0%
Carbs 3.26g 3.81g 0%
Net carbs 2.26g 1.31g N/A
Sugar 1.98g 0.84g N/A
Sodium 5mg 7mg 0%
Saturated fat 0.05g 0.11g 0%
Monounsaturated fat 0g 0.05g 0%
Tryptophan 0.035mg 0%
Threonine 0.107mg 0%
Isoleucine 0.076mg 0%
Leucine 0.12mg 0%
Lysine 0.107mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.085mg 0%
Valine 0.232mg 0%
Histidine 0.057mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edible mushroom Chinese broccoli
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
26%
Edible mushroom
40%
Chinese broccoli
Minerals Daily Need Coverage Score
27%
Edible mushroom
18%
Chinese broccoli

Comparison summary

Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Edible mushroom
Edible mushroom is lower in Saturated fat (difference - 0.06g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.14g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.