Bok Choy vs. Carrots
Nutrition comparison of Bok Choy and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and carrots:
- Both bok choy and carrots are high in Vitamin A and potassium.
- Bok choy has 3.3 times less carbohydrates than carrot.
- Bok choy has 68% less calories than carrot.
- Bok choy is an excellent source of Vitamin C and calcium.
- Carrot has more pantothenic acid, however, bok choy contains more folate.
- Carrot is a great source of dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 68% less calories than carrot - bok choy has 13 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, bok choy is much heavier in protein, much lighter in carbs and similar to carrots for fat. Bok choy has a macronutrient ratio of 39:53:8 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Carrots | |
|---|---|---|
| Protein | 39% | 9% |
| Carbohydrates | 53% | 87% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 3.3 times less carbohydrates than carrot - bok choy has 2.2g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Carrot is a great source of dietary fiber and it has 180% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Bok choy and carrots contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Bok choy and carrots contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both bok choy and carrots are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 663% more Vitamin C than carrot - bok choy has 45mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Both bok choy and carrots are high in Vitamin A. Carrot has 274% more Vitamin A than bok choy - bok choy has 223ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Bok choy and carrots contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Bok choy has 245% more Vitamin K than carrot - bok choy has 45.5ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more pantothenic acid, however, bok choy contains more folate. Both bok choy and carrots contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Bok Choy | Carrots | |
|---|---|---|
| Thiamin | 0.04 MG | 0.066 MG |
| Riboflavin | 0.07 MG | 0.058 MG |
| Niacin | 0.5 MG | 0.983 MG |
| Pantothenic acid | 0.088 MG | 0.273 MG |
| Vitamin B6 | 0.194 MG | 0.138 MG |
| Folate | 66 UG | 19 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 218% more calcium than carrot - bok choy has 105mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Bok choy has 167% more iron than carrot - bok choy has 0.8mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both bok choy and carrots are high in potassium. Carrot has 27% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and carrot has 320mg 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, both bok choy and carrots contain small amounts of luteolin and myricetin.
| Bok Choy | Carrots | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | 0.11 mg |
| kaempferol | 4.33 mg | 0.24 mg |
| myricetin | 0.03 mg | 0.04 mg |
| Quercetin | 2.06 mg | 0.21 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 | Carrots | |
|---|---|---|
| beta-carotene | 2681 UG | 8285 UG |
| alpha-carotene | 1 UG | 3477 UG |
| lutein + zeaxanthin | 40 UG | 256 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Bok Choy | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.002 G |
| Total | 0.055 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than bok choy per 100 grams.
| Bok Choy | Carrots | |
|---|---|---|
| linoleic acid | 0.042 G | 0.1 G |
| Total | 0.042 G | 0.1 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 (%) |
Carrots g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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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 % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 carrots contain more calories in 100 grams?Bok choy has 70% less calories than carrot - bok choy has 13 calories in 100g and carrot has 41 calories.
Is bok choy or carrots better for protein?
Bok choy and carrots contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and carrot has 0.93g of protein.
Does bok choy or carrots have more carbohydrates?
By weight, bok choy has 3.3 times fewer carbohydrates than carrot - bok choy has 2.2g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does bok choy or carrots contain more calcium?
Bok choy is a rich source of calcium and it has 220% more calcium than carrot - bok choy has 105mg of calcium in 100 grams and carrot has 33mg of calcium.
Does bok choy or carrots contain more potassium?
Both bok choy and carrots are high in potassium. Carrot has 30% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and carrot has 320mg of potassium.