Avocado vs. Bok Choy
Nutrition comparison of Avocado and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and bok choy:
- Both bok choy and avocado are high in potassium.
- Avocado has more riboflavin, niacin and pantothenic acid.
- Avocado is an excellent source of dietary fiber.
- Bok choy has 75% less carbohydrates than avocado.
- Bok choy has 77.7 times less saturated fat than avocado.
- Bok choy has more beta-carotene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than bok choy.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and bok choy has 92% less calories than avocado - bok choy has 13 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Avocado has a macronutrient ratio of 4:19:77 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Bok Choy | |
|---|---|---|
| Protein | 4% | 39% |
| Carbohydrates | 19% | 53% |
| Fat | 77% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 75% less carbohydrates than avocado - bok choy has 2.2g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 580% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Bok choy and avocado contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Bok choy and avocado contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Bok choy has 77.7 times less saturated fat than avocado - bok choy has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 411% more Vitamin C than avocado - bok choy has 45mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 30 times more Vitamin A than avocado - bok choy has 223ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 20 times more Vitamin E than bok choy - bok choy has 0.09mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Bok choy has 117% more Vitamin K than avocado - bok choy has 45.5ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin and pantothenic acid. Both avocado and bok choy contain significant amounts of thiamin, Vitamin B6 and folate.
| Avocado | Bok Choy | |
|---|---|---|
| Thiamin | 0.075 MG | 0.04 MG |
| Riboflavin | 0.143 MG | 0.07 MG |
| Niacin | 1.912 MG | 0.5 MG |
| Pantothenic acid | 1.463 MG | 0.088 MG |
| Vitamin B6 | 0.287 MG | 0.194 MG |
| Folate | 89 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 708% more calcium than avocado - bok choy has 105mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Bok choy and avocado contain similar amounts of iron - bok choy has 0.8mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both bok choy and avocado are high in potassium. Avocado has 101% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and avocado has 507mg 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, bok choy has more beta-carotene than avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than bok choy per 100 grams.
| Avocado | Bok Choy | |
|---|---|---|
| beta-carotene | 63 UG | 2681 UG |
| alpha-carotene | 24 UG | 1 UG |
| lutein + zeaxanthin | 271 UG | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than bok choy per 100 grams.
| Avocado | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.055 G |
| Total | 0.125 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than bok choy per 100 grams.
| Avocado | Bok Choy | |
|---|---|---|
| linoleic acid | 1.674 G | 0.042 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and bok choy has 90% less calories than avocado - bok choy has 13 calories in 100g and avocado has 167 calories.
Is bok choy or avocado better for protein?
Bok choy and avocado contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and avocado has 2g of protein.
Does bok choy or avocado have more carbohydrates?
By weight, bok choy has 80% fewer carbohydrates than avocado - bok choy has 2.2g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does bok choy or avocado contain more calcium?
Bok choy is a rich source of calcium and it has 710% more calcium than avocado - bok choy has 105mg of calcium in 100 grams and avocado has 13mg of calcium.
Does bok choy or avocado contain more potassium?
Both bok choy and avocado are high in potassium. Avocado has 100% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and avocado has 507mg of potassium.