Brown Rice vs. Bok Choy
Nutrition comparison of Cooked Brown Rice and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and bok choy:
- Bok choy has signficantly less carbohydrates than brown rice.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- Brown rice has more thiamin, niacin and pantothenic acid, however, bok choy contains more folate.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and bok choy has 89% less calories than brown rice - brown rice has 123 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and similar to bok choy for fat. Brown rice has a macronutrient ratio of 9:84:7 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Bok Choy | |
|---|---|---|
| Protein | 9% | 39% |
| Carbohydrates | 84% | 53% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Brown rice has 60% more dietary fiber than bok choy - brown rice has 1.6g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Brown rice and bok choy contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Brown rice and bok choy contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both brown rice and bok choy are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than brown rice - bok choy has 45mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than brown rice - bok choy has 223ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and bok choy contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 226 times more Vitamin K than brown rice - brown rice has 0.2ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, niacin and pantothenic acid, however, bok choy contains more folate. Both brown rice and bok choy contain significant amounts of riboflavin and Vitamin B6.
| Brown Rice | Bok Choy | |
|---|---|---|
| Thiamin | 0.178 MG | 0.04 MG |
| Riboflavin | 0.069 MG | 0.07 MG |
| Niacin | 2.561 MG | 0.5 MG |
| Pantothenic acid | 0.38 MG | 0.088 MG |
| Vitamin B6 | 0.123 MG | 0.194 MG |
| Folate | 9 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 34 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Brown rice and bok choy contain similar amounts of iron - brown rice has 0.56mg 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 193% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and bok choy has 252mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.055 G |
| Total | 0.011 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than bok choy per 100 grams.
| Brown Rice | Bok Choy | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.042 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Cooked Brown Rice 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 brown rice or bok choy contain more calories in 100 grams?Brown rice is high in calories and bok choy has 90% less calories than brown rice - brown rice has 123 calories in 100g and bok choy has 13 calories.
Is brown rice or bok choy better for protein?
Brown rice and bok choy contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and bok choy has 1.5g of protein.
Does brown rice or bok choy have more carbohydrates?
By weight, bok choy has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does brown rice or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 34 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and bok choy has 105mg of calcium.