Bok Choy vs. Carrot Juice
Nutrition comparison of Bok Choy and Carrot Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
carrot juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and carrot juice:
- Both bok choy and carrot juice are high in Vitamin A and potassium.
- Bok choy has 3.2 times less carbohydrates than carrot juice.
- Bok choy has 68% less calories than carrot juice.
- Bok choy is an excellent source of Vitamin C and calcium.
- Carrot juice has more pantothenic acid, however, bok choy contains more folate.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 68% less calories than carrot juice - bok choy has 13 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, bok choy is much heavier in protein, much lighter in carbs and heavier in fat compared to carrot juice per calorie. Bok choy has a macronutrient ratio of 39:53:8 and for carrot juice, 9:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Carrot Juice | |
|---|---|---|
| Protein | 39% | 9% |
| Carbohydrates | 53% | 88% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 3.2 times less carbohydrates than carrot juice - bok choy has 2.2g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Bok choy and carrot juice contain similar amounts of dietary fiber - bok choy has 1g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Bok choy and carrot juice contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and carrot juice has 3.9g of sugar.
Protein
protein
Bok choy and carrot juice contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Both bok choy and carrot juice are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 429% more Vitamin C than carrot juice - bok choy has 45mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Both bok choy and carrot juice are high in Vitamin A. Carrot juice has 329% more Vitamin A than bok choy - bok choy has 223ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.
Vitamin E
Bok choy and carrot juice contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.
Vitamin K
Bok choy has 194% more Vitamin K than carrot juice - bok choy has 45.5ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.
The B Vitamins
Carrot juice has more pantothenic acid, however, bok choy contains more folate. Both bok choy and carrot juice contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Bok Choy | Carrot Juice | |
|---|---|---|
| Thiamin | 0.04 MG | 0.092 MG |
| Riboflavin | 0.07 MG | 0.055 MG |
| Niacin | 0.5 MG | 0.386 MG |
| Pantothenic acid | 0.088 MG | 0.228 MG |
| Vitamin B6 | 0.194 MG | 0.217 MG |
| Folate | 66 UG | 4 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 338% more calcium than carrot juice - bok choy has 105mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Bok choy and carrot juice contain similar amounts of iron - bok choy has 0.8mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Both bok choy and carrot juice are high in potassium. Bok choy is very similar to bok choy for potassium - bok choy has 252mg of potassium per 100 grams and carrot juice has 292mg 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 | Carrot Juice | |
|---|---|---|
| beta-carotene | 2681 UG | 9303 UG |
| alpha-carotene | 1 UG | 4342 UG |
| lutein + zeaxanthin | 40 UG | 333 UG |
| lycopene | ~ | 2 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than carrot juice per 100 grams.
| Bok Choy | Carrot Juice | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.009 G |
| Total | 0.055 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and carrot juice contain significant amounts of linoleic acid.
| Bok Choy | Carrot Juice | |
|---|---|---|
| linoleic acid | 0.042 G | 0.061 G |
| Total | 0.042 G | 0.061 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: Bok Choy (Cabbage, chinese (pak-choi), raw) and Carrot Juice (Carrot juice, canned) .
Bok Choy g
()
|
Daily Values (%) |
Carrot Juice 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 carrot juice contain more calories in 100 grams?Bok choy has 70% less calories than carrot juice - bok choy has 13 calories in 100g and carrot juice has 40 calories.
Is bok choy or carrot juice better for protein?
Bok choy and carrot juice contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and carrot juice has 0.95g of protein.
Does bok choy or carrot juice have more carbohydrates?
By weight, bok choy has 3.2 times fewer carbohydrates than carrot juice - bok choy has 2.2g of carbs for 100g and carrot juice has 9.3g of carbohydrates.
Does bok choy or carrot juice contain more calcium?
Bok choy is a rich source of calcium and it has 340% more calcium than carrot juice - bok choy has 105mg of calcium in 100 grams and carrot juice has 24mg of calcium.
Does bok choy or carrot juice contain more potassium?
Both bok choy and carrot juice are high in potassium. Bok choy is very similar to bok choy for potassium - bok choy has 252mg of potassium in 100 grams and carrot juice has 292mg of potassium.