Basil vs. Bok Choy
Nutrition comparison of Basil and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and bok choy:
- Both bok choy and basil are high in Vitamin A, Vitamin C, calcium and potassium.
- Basil is an excellent source of Vitamin K and iron.
USDA sources for nutritional information: Basil (Basil, fresh) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy and basil contain similar amounts of calories - bok choy has 13 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, basil is heavier in protein, lighter in carbs and heavier in fat compared to bok choy per calorie. Basil has a macronutrient ratio of 44:37:19 and for bok choy, 36:53:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Basil | Bok Choy | |
|---|---|---|
| Protein | 44% | 36% |
| Carbohydrates | 37% | 53% |
| Fat | 19% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both bok choy and basil are low in carbohydrates - bok choy has 2.2g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in basil comprise of 84% dietary fiber and 16% sugar.
dietary fiber
Basil has 60% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Bok choy and basil contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Basil has 110% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both bok choy and basil are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Both bok choy and basil are high in Vitamin C. Bok choy has 150% more Vitamin C than basil - bok choy has 45mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Both bok choy and basil are high in Vitamin A. Basil has 18% more Vitamin A than bok choy - bok choy has 223ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Bok choy and basil contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Basil is an excellent source of Vitamin K and it has 812% more Vitamin K than bok choy - bok choy has 45.5ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Both basil and bok choy contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Basil | Bok Choy | |
|---|---|---|
| Thiamin | 0.034 MG | 0.04 MG |
| Riboflavin | 0.076 MG | 0.07 MG |
| Niacin | 0.902 MG | 0.5 MG |
| Pantothenic acid | 0.209 MG | 0.088 MG |
| Vitamin B6 | 0.155 MG | 0.194 MG |
| Folate | 68 UG | 66 UG |
Minerals
calcium
Both bok choy and basil are high in calcium. Basil has 69% more calcium than bok choy - bok choy has 105mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 296% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both bok choy and basil are high in potassium. Basil has 17% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and basil has 295mg of potassium.
Antioxidants and Phytonutrients
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 basil and bok choy contain significant amounts of beta-carotene.
| Basil | Bok Choy | |
|---|---|---|
| beta-carotene | 3142 UG | 2681 UG |
| lutein + zeaxanthin | 5650 UG | 40 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than bok choy per 100 grams.
| Basil | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.055 G |
| Total | 0.316 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both basil and bok choy contain significant amounts of linoleic acid.
| Basil | Bok Choy | |
|---|---|---|
| linoleic acid | 0.073 G | 0.042 G |
| Total | 0.073 G | 0.042 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Basil or Bok Choy .
Basil 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 basil contain more calories in 100 grams?Bok choy and basil contain similar amounts of calories - bok choy has 13 calories in 100g and basil has 23 calories.
Is bok choy or basil better for protein?
Basil has 110% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and basil has 3.2g of protein.
Does bok choy or basil have more carbohydrates?
By weight, both bok choy and basil are low in carbohydrates - bok choy has 2.2g of carbs for 100g and basil has 2.7g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in basil comprise of 80% dietary fiber and 20% sugar.
Does bok choy or basil contain more calcium?
Both bok choy and basil are high in calcium. Basil has 70% more calcium than bok choy - bok choy has 105mg of calcium in 100 grams and basil has 177mg of calcium.
Does bok choy or basil contain more iron?
Basil is an abundant source of iron and it has 300% more iron than bok choy - bok choy has 0.8mg of iron in 100 grams and basil has 3.2mg of iron.
Does bok choy or basil contain more potassium?
Both bok choy and basil are high in potassium. Basil has 20% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and basil has 295mg of potassium.