Apple vs. Bok Choy
Nutrition comparison of Apple and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and bok choy:
- Apple is a great source of dietary fiber.
- Bok choy has 5.3 times less carbohydrates than apple.
- Bok choy has 7.8 times less sugar than apple.
- Bok choy has 75% less calories than apple.
- Bok choy has more riboflavin, niacin, Vitamin B6 and folate.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 75% less calories than apple - bok choy has 13 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Apple has a macronutrient ratio of 2:96:3 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Bok Choy | |
|---|---|---|
| Protein | 2% | 39% |
| Carbohydrates | 96% | 53% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 5.3 times less carbohydrates than apple - bok choy has 2.2g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Apple is a great source of dietary fiber and it has 140% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Bok choy has 7.8 times less sugar than apple - bok choy has 1.2g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Bok choy and apple contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both bok choy and apple are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 878% more Vitamin C than apple - bok choy has 45mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 73 times more Vitamin A than apple - bok choy has 223ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Bok choy and apple contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Bok choy has 19 times more Vitamin K than apple - bok choy has 45.5ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Bok choy has more riboflavin, niacin, Vitamin B6 and folate. Both apple and bok choy contain significant amounts of thiamin and pantothenic acid.
| Apple | Bok Choy | |
|---|---|---|
| Thiamin | 0.017 MG | 0.04 MG |
| Riboflavin | 0.026 MG | 0.07 MG |
| Niacin | 0.091 MG | 0.5 MG |
| Pantothenic acid | 0.061 MG | 0.088 MG |
| Vitamin B6 | 0.041 MG | 0.194 MG |
| Folate | 3 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 16 times more calcium than apple - bok choy has 105mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Bok choy has 567% more iron than apple - bok choy has 0.8mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Bok choy is a great source of potassium and it has 136% more potassium than apple - bok choy has 252mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both apple and bok choy contain significant amounts of quercetin.
| Apple | Bok Choy | |
|---|---|---|
| luteolin | 0.12 mg | 0.09 mg |
| kaempferol | 0.14 mg | 4.33 mg |
| Quercetin | 4.01 mg | 2.06 mg |
| apigenin | ~ | 0.24 mg |
| myricetin | ~ | 0.03 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both apple and bok choy contain significant amounts of lutein + zeaxanthin.
| Apple | Bok Choy | |
|---|---|---|
| beta-carotene | 27 UG | 2681 UG |
| lutein + zeaxanthin | 29 UG | 40 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.055 G |
| Total | 0.009 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both apple and bok choy contain small amounts of linoleic acid.
| Apple | Bok Choy | |
|---|---|---|
| linoleic acid | 0.043 G | 0.042 G |
| Total | 0.043 G | 0.042 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Apple g
()
|
Daily Values (%) |
Bok Choy g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bok choy or apple contain more calories in 100 grams?Bok choy has 80% less calories than apple - bok choy has 13 calories in 100g and apple has 52 calories.
Is bok choy or apple better for protein?
Bok choy and apple contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and apple has 0.26g of protein.
Does bok choy or apple have more carbohydrates?
By weight, bok choy has 5.3 times fewer carbohydrates than apple - bok choy has 2.2g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.
Does bok choy or apple contain more calcium?
Bok choy is a rich source of calcium and it has 16 times more calcium than apple - bok choy has 105mg of calcium in 100 grams and apple has 6mg of calcium.