Arugula vs. Bok Choy
Nutrition comparison of Arugula and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and bok choy:
- Both arugula and bok choy are high in Vitamin A, Vitamin C, calcium and potassium.
- Arugula has more pantothenic acid, however, bok choy contains more Vitamin B6.
- Arugula is a great source of Vitamin K.
USDA sources for nutritional information: Arugula (Arugula, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and bok choy contain similar amounts of calories - arugula has 25 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, arugula is heavier in protein, lighter in carbs and similar to bok choy for fat. Arugula has a macronutrient ratio of 50:50:0 and for bok choy, 40:60:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Bok Choy | |
|---|---|---|
| Protein | 50% | 40% |
| Carbohydrates | 50% | 60% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and bok choy are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Arugula has 60% more dietary fiber than bok choy - arugula has 1.6g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Arugula and bok choy contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Arugula and bok choy contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both arugula and bok choy are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both arugula and bok choy are high in Vitamin C. Bok choy has 200% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Both arugula and bok choy are high in Vitamin A. Bok choy has 87% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Arugula and bok choy contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 139% more Vitamin K than bok choy - arugula has 108.6ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Arugula has more pantothenic acid, however, bok choy contains more Vitamin B6. Both arugula and bok choy contain significant amounts of thiamin, riboflavin, niacin and folate.
| Arugula | Bok Choy | |
|---|---|---|
| Thiamin | 0.044 MG | 0.04 MG |
| Riboflavin | 0.086 MG | 0.07 MG |
| Niacin | 0.305 MG | 0.5 MG |
| Pantothenic acid | 0.437 MG | 0.088 MG |
| Vitamin B6 | 0.073 MG | 0.194 MG |
| Folate | 97 UG | 66 UG |
Minerals
calcium
Both arugula and bok choy are high in calcium. Arugula has 52% more calcium than bok choy - arugula has 160mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Arugula has 83% more iron than bok choy - arugula has 1.5mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both arugula and bok choy are high in potassium. Arugula has 46% more potassium than bok choy - arugula has 369mg 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, arugula has more isorhamnetin, kaempferol and quercetin than bok choy per 100 grams, however, bok choy contains more apigenin than arugula per 100 grams.
| Arugula | Bok Choy | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 4.33 mg |
| Quercetin | 7.92 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 arugula and bok choy contain significant amounts of beta-carotene.
| Arugula | Bok Choy | |
|---|---|---|
| beta-carotene | 1424 UG | 2681 UG |
| lutein + zeaxanthin | 3555 UG | 40 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than bok choy per 100 grams.
| Arugula | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.055 G |
| Total | 0.17 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than bok choy per 100 grams.
| Arugula | Bok Choy | |
|---|---|---|
| linoleic acid | 0.13 G | 0.042 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 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.
Arugula 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 % |
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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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
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 % |
|
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 arugula or bok choy contain more calories in 100 grams?Arugula and bok choy contain similar amounts of calories - arugula has 25 calories in 100g and bok choy has 13 calories.
Is arugula or bok choy better for protein?
Arugula and bok choy contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and bok choy has 1.5g of protein.
Does arugula or bok choy have more carbohydrates?
By weight, both arugula and bok choy are low in carbohydrates - arugula has 3.7g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does arugula or bok choy contain more calcium?
Both arugula and bok choy are high in calcium. Arugula has 50% more calcium than bok choy - arugula has 160mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does arugula or bok choy contain more potassium?
Both arugula and bok choy are high in potassium. Arugula has 50% more potassium than bok choy - arugula has 369mg of potassium in 100 grams and bok choy has 252mg of potassium.