Broccoli Rabe vs Portobello Mushroom: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Broccoli Rabe is generally healthier
Broccoli Rabe comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (3.7g vs 3.2g), more fiber (2.2g vs 1g), less sugar (0g vs 0.1g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Portobello Mushroom
22 kcal
More Protein
Broccoli Rabe
3.7g
More Fiber
Broccoli Rabe
2.2g
Less Sugar
Broccoli Rabe
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Broccoli Rabe | Portobello Mushroom | Difference |
|---|---|---|---|
| Calories | 34kcal | 22kcal✓ | +12.0kcal |
| Protein | 3.7g✓ | 3.2g | +0.5g |
| Carbohydrates | 7g | 3.4g✓ | +3.6g |
| Fat | 0.4g | 0.3g✓ | +0.1g |
| Fiber | 2.2g✓ | 1g | +1.2g |
| Sugar | 0g✓ | 0.1g | -0.1g |
| Sodium | 64mg | 6mg✓ | +58.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Broccoli Rabe
Portobello Mushroom
Diet Compatibility
Broccoli Rabe
Portobello Mushroom
When to Choose Broccoli Rabe
- ✓Higher in protein (3.7g vs 3.2g)
- ✓More fiber (2.2g vs 1g)
- ✓Less sugar (0g vs 0.1g)
Common Uses
When to Choose Portobello Mushroom
- ✓Lower in calories (22 vs 34)
- ✓Lower in carbs (3.4g vs 7g)
- ✓Lower sodium (6mg vs 64mg)
Common Uses
Broccoli Rabe vs Portobello Mushroom: Nutritional Analysis
Broccoli Rabe is more calorie-dense at 34 calories per 100g compared to 22 for Portobello Mushroom, a difference of 12 calories. On the protein front, Broccoli Rabe delivers more with 3.7g per 100g versus 3.2g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Broccoli Rabe and Portobello Mushroom tell different nutritional stories. Broccoli Rabe provides 7g of carbohydrates, 0.4g of fat, and 2.2g of fiber per 100g, while Portobello Mushroom contains 3.4g carbs, 0.3g fat, and 1g fiber. The higher fiber content in Broccoli Rabe supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Broccoli Rabe contains 0g while Portobello Mushroom has 0.1g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Portobello Mushroom is the lower-calorie choice at 22 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Broccoli Rabe provides more protein (3.7g/100g), supporting muscle repair and growth.
- For sustained energy: Broccoli Rabe offers more fiber (2.2g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Broccoli Rabe or Portobello Mushroom?
Broccoli Rabe has more calories with 34 kcal per 100g, compared to Portobello Mushroom with 22 kcal. That's a difference of 12 calories per 100g serving.
Is Broccoli Rabe healthier than Portobello Mushroom?
Based on our nutritional analysis, Broccoli Rabe is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Broccoli Rabe has 34 calories, 3.7g protein, and 2.2g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Broccoli Rabe and Portobello Mushroom?
Broccoli Rabe has more protein with 3.7g per 100g, compared to Portobello Mushroom with 3.2g. Broccoli Rabe provides 0.5g more protein per 100g serving.
Which is better for weight loss, Broccoli Rabe or Portobello Mushroom?
For weight loss, Portobello Mushroom is the better choice with only 22 calories per 100g compared to 34 calories in Broccoli Rabe. Broccoli Rabe also offers 2.2g of fiber per 100g, which helps you feel fuller longer.
Does Broccoli Rabe or Portobello Mushroom have fewer carbs?
Portobello Mushroom has fewer carbs with 3.4g per 100g, compared to Broccoli Rabe with 7g. If you're following a low-carb diet, Portobello Mushroom is the better option with 3.6g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.