Bean Sprouts vs. Bok Choy
Nutrition comparison of Bean Sprouts and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and bok choy:
- Both bean sprouts and bok choy are high in Vitamin C.
- Bean sprout has more pantothenic acid, however, bok choy contains more Vitamin B6.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprouts and bok choy contain similar amounts of calories - bean sprout has 30 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bean sprouts is lighter in protein, heavier in carbs and similar to bok choy for fat. Bean sprouts has a macronutrient ratio of 33:63:5 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Bok Choy | |
|---|---|---|
| Protein | 33% | 39% |
| Carbohydrates | 63% | 53% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and bok choy contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Bean sprout has 80% more dietary fiber than bok choy - bean sprout has 1.8g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Bean sprouts and bok choy contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Bean sprouts and bok choy contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both bean sprouts and bok choy are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both bean sprouts and bok choy are high in Vitamin C. Bok choy has 241% more Vitamin C than bean sprout - bean sprout has 13.2mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 222 times more Vitamin A than bean sprout - bean sprout has 1ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Bean sprouts and bok choy contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bean sprouts and bok choy contain similar amounts of Vitamin K - bean sprout has 33ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Bean sprout has more pantothenic acid, however, bok choy contains more Vitamin B6. Both bean sprouts and bok choy contain significant amounts of thiamin, riboflavin, niacin and folate.
| Bean Sprouts | Bok Choy | |
|---|---|---|
| Thiamin | 0.084 MG | 0.04 MG |
| Riboflavin | 0.124 MG | 0.07 MG |
| Niacin | 0.749 MG | 0.5 MG |
| Pantothenic acid | 0.38 MG | 0.088 MG |
| Vitamin B6 | 0.088 MG | 0.194 MG |
| Folate | 61 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 708% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bean sprouts and bok choy contain similar amounts of iron - bean sprout has 0.91mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Bok choy is a great source of potassium and it has 69% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and bok choy has 252mg 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,
| Bean Sprouts | Bok Choy | |
|---|---|---|
| kaempferol | 0.33 mg | 4.33 mg |
| Quercetin | 0.15 mg | 2.06 mg |
| apigenin | ~ | 0.24 mg |
| luteolin | ~ | 0.09 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 bean sprouts and bok choy contain small amounts of alpha-carotene.
| Bean Sprouts | Bok Choy | |
|---|---|---|
| beta-carotene | 6 UG | 2681 UG |
| alpha-carotene | 6 UG | 1 UG |
| lutein + zeaxanthin | ~ | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Bean Sprouts | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.055 G |
| Total | 0.016 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both bean sprouts and bok choy contain small amounts of linoleic acid.
| Bean Sprouts | Bok Choy | |
|---|---|---|
| linoleic acid | 0.042 G | 0.042 G |
| Total | 0.042 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.
Note: The specific food items compared are: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Bean Sprouts g
()
|
Daily Values (%) |
Bok Choy g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 bean sprouts or bok choy contain more calories in 100 grams?Bean sprouts and bok choy contain similar amounts of calories - bean sprout has 30 calories in 100g and bok choy has 13 calories.
Is bean sprouts or bok choy better for protein?
Bean sprouts and bok choy contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and bok choy has 1.5g of protein.
Does bean sprouts or bok choy have more carbohydrates?
By weight, bean sprouts and bok choy contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does bean sprouts or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 710% more calcium than bean sprout - bean sprout has 13mg of calcium in 100 grams and bok choy has 105mg of calcium.