Aloo Gobi vs Mushroom

Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Mushroom has 27 kcal and 3.7 g protein.

Aloo Gobi

80
kcal per 100 g
2 g protein

Mushroom

27
kcal per 100 g
3.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Aloo Gobi Mushroom Difference
Calories Fewer calories for the same weight 80 kcal 27 kcal better 66%
Protein More protein helps with fullness and muscle 2 g 3.7 g better 46%
Carbs Lower carbs suits low-carb and diabetic diets 10 g 2 g better 80%
Fat Lower fat means lower calorie density 3.7 g 0.4 g better 89%
Fiber More fibre improves fullness and digestion 2 g 3.1 g better 36%
Sugar Less sugar means a gentler blood-sugar response 2 g 0.1 g better 95%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Mushroom

Mushroom is the lighter choice at 27 kcal per 100 g against 80 for Aloo Gobi — about 66% fewer calories for the same weight on your plate. That does not make Aloo Gobi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Mushroom

Mushroom is the stronger protein source, with 3.7 g per 100 g against 2 g for Aloo Gobi. To match that from Aloo Gobi you would have to eat roughly 1.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Gobi vs Mushroom — common questions

Aloo Gobi has more calories — about 80 kcal per 100 g compared with 27 kcal for Mushroom.

Mushroom has more protein — 3.7 g per 100 g against 2 g for Aloo Gobi.

Mushroom is the lighter choice at 27 kcal per 100 g against 80 for Aloo Gobi — about 66% fewer calories for the same weight on your plate. That does not make Aloo Gobi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Mushroom is the stronger protein source, with 3.7 g per 100 g against 2 g for Aloo Gobi. To match that from Aloo Gobi you would have to eat roughly 1.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 107 kcal and 5.7 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Mushroom has the edge, mainly on calorie density. Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Mushroom has 27 kcal and 3.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Aloo Gobi nutrition & serving sizes
Full Mushroom nutrition & serving sizes

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.