Blueberry vs. Bok Choy
Nutrition comparison of Blueberry and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and bok choy:
- Blueberry is a great source of dietary fiber.
- Bok choy has 3.3 times less calories than blueberry.
- Bok choy has 5.6 times less carbohydrates than blueberry.
- Bok choy has 7.4 times less sugar than blueberry.
- Bok choy has more 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: Blueberry (Blueberries, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 3.3 times less calories than blueberry - bok choy has 13 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and similar to bok choy for fat. Blueberry has a macronutrient ratio of 5:91:5 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Bok Choy | |
|---|---|---|
| Protein | 5% | 39% |
| Carbohydrates | 91% | 53% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 5.6 times less carbohydrates than blueberry - bok choy has 2.2g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry 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 blueberry has 2.4g of dietary fiber.
sugar
Bok choy has 7.4 times less sugar than blueberry - bok choy has 1.2g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Bok choy and blueberry contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both bok choy and blueberry are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 364% more Vitamin C than blueberry - bok choy has 45mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 73 times more Vitamin A than blueberry - bok choy has 223ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Bok choy and blueberry contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Bok choy has 136% more Vitamin K than blueberry - bok choy has 45.5ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Bok choy has more Vitamin B6 and folate. Both blueberry and bok choy contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Blueberry | Bok Choy | |
|---|---|---|
| Thiamin | 0.037 MG | 0.04 MG |
| Riboflavin | 0.041 MG | 0.07 MG |
| Niacin | 0.418 MG | 0.5 MG |
| Pantothenic acid | 0.124 MG | 0.088 MG |
| Vitamin B6 | 0.052 MG | 0.194 MG |
| Folate | 6 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 16 times more calcium than blueberry - bok choy has 105mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Bok choy has 186% more iron than blueberry - bok choy has 0.8mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Bok choy is a great source of potassium and it has 227% more potassium than blueberry - bok choy has 252mg of potassium per 100 grams and blueberry has 77mg 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, bok choy has more kaempferol and apigenin than blueberry per 100 grams, however, blueberry contains more myricetin and quercetin than bok choy per 100 grams. Both blueberry and bok choy contain small amounts of luteolin.
| Blueberry | Bok Choy | |
|---|---|---|
| luteolin | 0.2 mg | 0.09 mg |
| kaempferol | 1.66 mg | 4.33 mg |
| myricetin | 1.3 mg | 0.03 mg |
| Quercetin | 7.67 mg | 2.06 mg |
| apigenin | ~ | 0.24 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 blueberry and bok choy contain significant amounts of lutein + zeaxanthin.
| Blueberry | Bok Choy | |
|---|---|---|
| beta-carotene | 32 UG | 2681 UG |
| lutein + zeaxanthin | 80 UG | 40 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.055 G |
| Total | 0.058 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than bok choy per 100 grams.
| Blueberry | Bok Choy | |
|---|---|---|
| linoleic acid | 0.088 G | 0.042 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Bok choy has 3.3 times less calories than blueberry - bok choy has 13 calories in 100g and blueberry has 57 calories.
Is bok choy or blueberry better for protein?
Bok choy and blueberry contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and blueberry has 0.74g of protein.
Does bok choy or blueberry have more carbohydrates?
By weight, bok choy has 5.6 times fewer carbohydrates than blueberry - bok choy has 2.2g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does bok choy or blueberry contain more calcium?
Bok choy is a rich source of calcium and it has 16 times more calcium than blueberry - bok choy has 105mg of calcium in 100 grams and blueberry has 6mg of calcium.