Bok Choy vs. Broccoli
Nutrition comparison of Bok Choy and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and broccoli:
- Both broccoli and bok choy are high in Vitamin C, calcium and potassium.
- Bok choy has 62% less calories than broccoli.
- Bok choy has more beta-carotene than broccoli, however, broccoli contains more alpha-carotene and lutein + zeaxanthin than bok choy.
- Bok choy is an excellent source of Vitamin A.
- Broccoli has more pantothenic acid.
- Broccoli is a great source of Vitamin K and dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 62% less calories than broccoli - broccoli has 34 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is heavier in protein, lighter in carbs and similar to broccoli for fat. Bok choy has a macronutrient ratio of 39:53:8 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Broccoli | |
|---|---|---|
| Protein | 39% | 28% |
| Carbohydrates | 53% | 65% |
| Fat | 8% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and bok choy contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 160% more dietary fiber than bok choy - broccoli has 2.6g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Broccoli and bok choy contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Broccoli and bok choy contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both broccoli and bok choy are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both broccoli and bok choy are high in Vitamin C. Broccoli has 98% more Vitamin C than bok choy - broccoli has 89.2mg 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 619% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Broccoli and bok choy contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 123% more Vitamin K than bok choy - broccoli has 101.6ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Broccoli has more pantothenic acid. Both bok choy and broccoli contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Bok Choy | Broccoli | |
|---|---|---|
| Thiamin | 0.04 MG | 0.071 MG |
| Riboflavin | 0.07 MG | 0.117 MG |
| Niacin | 0.5 MG | 0.639 MG |
| Pantothenic acid | 0.088 MG | 0.573 MG |
| Vitamin B6 | 0.194 MG | 0.175 MG |
| Folate | 66 UG | 63 UG |
Minerals
calcium
Both broccoli and bok choy are high in calcium. Bok choy has 123% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Broccoli and bok choy contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both broccoli and bok choy are high in potassium. Broccoli has 25% more potassium than bok choy - broccoli has 316mg 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, bok choy has more apigenin than broccoli per 100 grams, however, broccoli contains more luteolin than bok choy per 100 grams. Both bok choy and broccoli contain significant amounts of kaempferol and quercetin.
| Bok Choy | Broccoli | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | 0.8 mg |
| kaempferol | 4.33 mg | 7.84 mg |
| myricetin | 0.03 mg | 0.06 mg |
| Quercetin | 2.06 mg | 3.26 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, bok choy has more beta-carotene than broccoli per 100 grams, however, broccoli contains more alpha-carotene and lutein + zeaxanthin than bok choy per 100 grams.
| Bok Choy | Broccoli | |
|---|---|---|
| beta-carotene | 2681 UG | 361 UG |
| alpha-carotene | 1 UG | 25 UG |
| lutein + zeaxanthin | 40 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Bok Choy | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.0215 G |
| Total | 0.055 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and broccoli contain small amounts of linoleic acid.
| Bok Choy | Broccoli | |
|---|---|---|
| linoleic acid | 0.042 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.042 G | 0.055 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.
Bok Choy g
()
|
Daily Values (%) |
Broccoli 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 broccoli or bok choy contain more calories in 100 grams?Bok choy has 60% less calories than broccoli - broccoli has 34 calories in 100g and bok choy has 13 calories.
Is broccoli or bok choy better for protein?
Broccoli and bok choy contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and bok choy has 1.5g of protein.
Does broccoli or bok choy have more carbohydrates?
By weight, broccoli and bok choy contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does broccoli or bok choy contain more calcium?
Both broccoli and bok choy are high in calcium. Bok choy has 120% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does broccoli or bok choy contain more potassium?
Both broccoli and bok choy are high in potassium. Broccoli has 30% more potassium than bok choy - broccoli has 316mg of potassium in 100 grams and bok choy has 252mg of potassium.