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  6. Portobello vs. Chinese broccoli

Portobello vs. Chinese broccoli — In-Depth Nutrition Comparison

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Important differences between Portobello and Chinese broccoli

  • Portobello has more Selenium, Copper, Vitamin B3, Vitamin B5, Vitamin B2, and Phosphorus, however, Chinese broccoli has more Vitamin K, Vitamin C, Folate, and Calcium.
  • Chinese broccoli's daily need coverage for Vitamin K is 71% more.
  • Portobello has 17 times more Selenium than Chinese broccoli. Portobello has 21.9µg of Selenium, while Chinese broccoli has 1.3µg.

The food varieties used in the comparison are Mushrooms, portabella, grilled and Broccoli, chinese, cooked.

Infographic

Portobello 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.
Portobello
Portobello
5
:
5
Chinese broccoli
Chinese broccoli
Contains more Phosphorus +229.3%
Contains more Potassium +67.4%
Contains more Zinc +66.7%
Contains more Copper +537.7%
Contains more Selenium +1584.6%
Contains more Calcium +3233.3%
Contains more Iron +40%
Contains more Magnesium +38.5%
Contains less Sodium -36.4%
Contains more Manganese +294%
Portobello
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 15% 10% 58% 39% 2% 18% 130% 9% 120%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Phosphorus +229.3%
Contains more Potassium +67.4%
Contains more Zinc +66.7%
Contains more Copper +537.7%
Contains more Selenium +1584.6%
Contains more Calcium +3233.3%
Contains more Iron +40%
Contains more Magnesium +38.5%
Contains less Sodium -36.4%
Contains more Manganese +294%

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.
Portobello
Portobello
5
:
6
Chinese broccoli
Chinese broccoli
Contains more Vitamin D +∞%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +1331.4%
Contains more Vitamin B5 +693.7%
Contains more Vitamin B6 +74.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.9%
Contains more Folate +421.1%
Contains more Vitamin K +∞%
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%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +1331.4%
Contains more Vitamin B5 +693.7%
Contains more Vitamin B6 +74.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.9%
Contains more Folate +421.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Portobello
Portobello
3
:
2
Chinese broccoli
Chinese broccoli
Contains more Protein +187.7%
Contains more Carbs +16.5%
Contains more Other +31.6%
Contains more Fats +24.1%
Equal in Water - 93.54
Portobello
3% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 g
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +187.7%
Contains more Carbs +16.5%
Contains more Other +31.6%
Contains more Fats +24.1%
Equal in Water - 93.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Portobello
Portobello
1
:
2
Chinese broccoli
Chinese broccoli
Contains less Saturated Fat -41.8%
Contains more Monounsaturated Fat +455.6%
Contains more Polyunsaturated fat +42.2%
Portobello
21% 3% 76%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.232 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -41.8%
Contains more Monounsaturated Fat +455.6%
Contains more Polyunsaturated fat +42.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Portobello Chinese broccoli Opinion
Net carbs 2.24g 1.31g Portobello
Protein 3.28g 1.14g Portobello
Fats 0.58g 0.72g Chinese broccoli
Carbs 4.44g 3.81g Portobello
Calories 29kcal 22kcal Portobello
Starch 0.43g Portobello
Sugar 2.26g 0.84g Chinese broccoli
Fiber 2.2g 2.5g Chinese broccoli
Calcium 3mg 100mg Chinese broccoli
Iron 0.4mg 0.56mg Chinese broccoli
Magnesium 13mg 18mg Chinese broccoli
Phosphorus 135mg 41mg Portobello
Potassium 437mg 261mg Portobello
Sodium 11mg 7mg Chinese broccoli
Zinc 0.65mg 0.39mg Portobello
Copper 0.389mg 0.061mg Portobello
Manganese 0.067mg 0.264mg Chinese broccoli
Selenium 21.9µg 1.3µg Portobello
Vitamin A 0IU 1638IU Chinese broccoli
Vitamin A RAE 0µg 82µg Chinese broccoli
Vitamin E 0mg 0.48mg Chinese broccoli
Vitamin D 14IU 0IU Portobello
Vitamin D 0.3µg 0µg Portobello
Vitamin C 0mg 28.2mg Chinese broccoli
Vitamin B1 0.072mg 0.095mg Chinese broccoli
Vitamin B2 0.403mg 0.146mg Portobello
Vitamin B3 6.255mg 0.437mg Portobello
Vitamin B5 1.262mg 0.159mg Portobello
Vitamin B6 0.122mg 0.07mg Portobello
Folate 19µg 99µg Chinese broccoli
Vitamin K 0µg 84.8µg Chinese broccoli
Tryptophan 0.045mg Portobello
Threonine 0.125mg Portobello
Isoleucine 0.09mg Portobello
Leucine 0.15mg Portobello
Lysine 0.11mg Portobello
Methionine 0.035mg Portobello
Phenylalanine 0.1mg Portobello
Valine 0.41mg Portobello
Histidine 0.065mg Portobello
Saturated Fat 0.064g 0.11g Portobello
Monounsaturated Fat 0.009g 0.05g Chinese broccoli
Polyunsaturated fat 0.232g 0.33g Chinese broccoli
Omega-6 - Linoleic acid 0.232g Portobello

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Portobello Chinese broccoli
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
30%
Portobello
48%
Chinese broccoli
Minerals Daily Need Coverage Score
40%
Portobello
18%
Chinese broccoli

Comparison summary

Which food is lower in Saturated Fat?
Portobello
Portobello is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Portobello
Portobello is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.42g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/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.