Bok Choy vs. Celery
Nutrition comparison of Bok Choy and Celery
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
celery
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and celery:
- Both celery and bok choy are high in potassium.
- Bok choy has more beta-carotene than celery, however, celery contains more lutein + zeaxanthin than bok choy.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- Celery has more pantothenic acid, however, bok choy contains more Vitamin B6.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Celery and bok choy contain similar amounts of calories - celery has 14 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is much heavier in protein, lighter in carbs and similar to celery for fat. Bok choy has a macronutrient ratio of 39:53:8 and for celery, 17:72:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Celery | |
|---|---|---|
| Protein | 39% | 17% |
| Carbohydrates | 53% | 72% |
| Fat | 8% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both celery and bok choy are low in carbohydrates - celery has 3g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in celery are made of 54% dietary fiber and 46% sugar, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Celery has 60% more dietary fiber than bok choy - celery has 1.6g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Celery and bok choy contain similar amounts of sugar - celery has 1.3g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Celery and bok choy contain similar amounts of protein - celery has 0.69g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both celery and bok choy are low in saturated fat - celery has 0.04g 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 13 times more Vitamin C than celery - celery has 3.1mg 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 914% more Vitamin A than celery - celery has 22ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Celery and bok choy contain similar amounts of Vitamin E - celery has 0.27mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Celery and bok choy contain similar amounts of Vitamin K - celery has 29.3ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Celery has more pantothenic acid, however, bok choy contains more Vitamin B6. Both bok choy and celery contain significant amounts of thiamin, riboflavin, niacin and folate.
| Bok Choy | Celery | |
|---|---|---|
| Thiamin | 0.04 MG | 0.021 MG |
| Riboflavin | 0.07 MG | 0.057 MG |
| Niacin | 0.5 MG | 0.32 MG |
| Pantothenic acid | 0.088 MG | 0.246 MG |
| Vitamin B6 | 0.194 MG | 0.074 MG |
| Folate | 66 UG | 36 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 163% more calcium than celery - celery has 40mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 300% more iron than celery - celery has 0.2mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both celery and bok choy are high in potassium. Celery is very similar to bok choy for potassium - celery has 260mg 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, celery has more apigenin and luteolin than bok choy per 100 grams, however, bok choy contains more kaempferol and quercetin than celery per 100 grams.
| Bok Choy | Celery | |
|---|---|---|
| apigenin | 0.24 mg | 2.85 mg |
| luteolin | 0.09 mg | 1.05 mg |
| kaempferol | 4.33 mg | 0.22 mg |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 0.39 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 celery per 100 grams, however, celery contains more lutein + zeaxanthin than bok choy per 100 grams.
| Bok Choy | Celery | |
|---|---|---|
| beta-carotene | 2681 UG | 270 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 40 UG | 283 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both bok choy and celery contain significant amounts of linoleic acid.
| Bok Choy | Celery | |
|---|---|---|
| linoleic acid | 0.042 G | 0.079 G |
| Total | 0.042 G | 0.079 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 (%) |
Celery g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
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 % |
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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 celery or bok choy contain more calories in 100 grams?Celery and bok choy contain similar amounts of calories - celery has 14 calories in 100g and bok choy has 13 calories.
Is celery or bok choy better for protein?
Celery and bok choy contain similar amounts of protein - celery has 0.69g of protein per 100 grams and bok choy has 1.5g of protein.
Does celery or bok choy have more carbohydrates?
By weight, both celery and bok choy are low in carbohydrates - celery has 3g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in celery are made of 50% dietary fiber and 50% sugar, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does celery or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 160% more calcium than celery - celery has 40mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does celery or bok choy contain more potassium?
Both celery and bok choy are high in potassium. Celery is very similar to bok choy for potassium - celery has 260mg of potassium in 100 grams and bok choy has 252mg of potassium.