Mushroom vs Broccoli vs Spinach: 3-Way Nutrition Comparison

Three-way nutrition comparison: Mushroom, Broccoli, and Spinach. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Mushroom vs Broccoli vs Spinach: 3-Way Nutrition Comparison

Side-by-side comparison of Mushroom (3.1g protein, 22 kcal), Broccoli (2.8g protein, 34 kcal), and Spinach (2.9g protein, 23 kcal) per 100g. Mushroom leads on protein. Explore the radar chart and tables below for the full picture.

Three-Way Nutrition Verdict

Mushroom leads for protein density, while Mushroom is the lowest-calorie option per 100g. Use the tables below for calories, fat, carbs, diet fit, and goal portions.

Mushroom vs Broccoli vs Spinach — Macros per 100g

Nutrient	Mushroom	Broccoli	Spinach	Best
Calories	22 kcal	34 kcal	23 kcal	Mushroom
Protein	3.1 g	2.8 g	2.9 g	Mushroom
Carbs	3.3 g	6.6 g	3.6 g	Mushroom
Fat	0.3 g	0.4 g	0.4 g	Mushroom
Sodium	0 mg	0 mg	79 mg	Mushroom

Mushroom vs Broccoli vs Spinach: Who Wins Each Category?

Most protein per 100g: Mushroom — 3.1g

Lowest calorie: Mushroom — 22 kcal/100g

Leanest (lowest fat): Mushroom — 0.3g fat/100g

Best protein-per-calorie: Mushroom — 14.09g protein per 100 kcal

Three-Way Nutrition Decision Matrix

Mushroom leads protein density, Mushroom is lowest calorie, and Mushroom gives the most protein per 100 kcal. Use the matrix to choose by goal.

Mushroom vs Broccoli vs Spinach — Nutrition Radar

Radar chart showing normalized macro profile across all three foods. Each axis normalized to the highest value in the group.

Nutrient Density per Calorie: Mushroom vs Broccoli vs Spinach

Metric	Mushroom	Broccoli	Spinach
Protein per 100 kcal	14.09g	8.24g	12.61g
Carbs per 100 kcal	15g	19.41g	15.65g
Fat per 100 kcal	1.36g	1.18g	1.74g

How Much to Eat to Hit Your Goal

Goal	Mushroom	Broccoli	Spinach
30g protein	968g	1071g	1034g
50g protein	1613g	1786g	1724g
500 kcal	2273g	1471g	2174g

Diet Compatibility: Mushroom vs Broccoli vs Spinach

Diet	Mushroom	Broccoli	Spinach
Keto-compatible	✓	✗	✓
Vegan	✗	✗	✗
High-protein (≥20g/100g)	✗	✗	✗
Gluten-free	✗	✗	✗
Dairy-free	✗	✗	✗

Mushroom Benefit Signals

Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.

Mushroom Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium

Mushroom vs Broccoli vs Spinach — FAQs

Which has the most protein: Mushroom, Broccoli, or Spinach? Mushroom has the most protein at 3.1g per 100g. (Mushroom: 3.1g, Broccoli: 2.8g, Spinach: 2.9g)

Which is the lowest calorie option among Mushroom, Broccoli, and Spinach? Mushroom has the fewest calories at 22 kcal per 100g. (Mushroom: 22 kcal, Broccoli: 34 kcal, Spinach: 23 kcal)

Which of the three is best for keto? For keto: Mushroom (3.3g carbs/100g), Spinach (3.6g carbs/100g) qualify. The others have higher carb content.

Which is best for muscle building? For muscle building, prioritise protein. Mushroom delivers the most protein (3.1g/100g) and is the top choice. Mushroom is second-best if calories are a constraint.

How do Mushroom, Broccoli, and Spinach compare as meal prep staples? Mushroom: usable for meal prep (3.1g protein, 22 kcal/100g). Broccoli: usable for meal prep (2.8g protein, 34 kcal/100g). Spinach: usable for meal prep (2.9g protein, 23 kcal/100g).

Mushroom, Broccoli, and Spinach: A Full Nutrition Comparison

This page compares Mushroom, Broccoli, and Spinach across protein, fat, carbohydrates, and calories per 100g of raw weight.

Mushroom has 3.1g protein and 22 kcal per 100g. Broccoli has 2.8g protein and 34 kcal. Spinach has 2.9g protein and 23 kcal.

All values are from USDA FoodData Central. For clinical nutrition decisions, consult a registered dietitian.

Mushroom Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Three-way comparison method: All three foods are evaluated against the same per-100g baseline. Ranking within each macro is determined by descending order of the macro value. Radar chart axes are normalized to the maximum value across the three foods for visual comparison.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Mushroom vs Broccoli vs Spinach: 3-Way Nutrition Comparison

Three-way nutrition comparison: Mushroom, Broccoli, and Spinach. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Select Food Source

Direction

Amount

Target

protein

3.1g

3.53 oz

Portion: 100gFood fit: 59/100

Serving reality: 3.53 oz, 1.21 cups, 5.56 pieces.

Best benefits

Calorie-light volume: Useful when users want more plate volume without many calories.

Easy portioning: Has real-world serving anchors that make logging less confusing.

Full micronutrients and nutritional profile

calories

22kcal

protein

3.1g

carbs

3.3g

fat

0.3g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 18 kcal/cup