Bok Choy vs. Cherry Tomato
Nutrition comparison of Bok Choy and Cherry Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
cherry tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and cherry tomato:
- Both bok choy and cherry tomato are high in Vitamin C and potassium.
- Bok choy has more Vitamin B6 and folate.
- Bok choy is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Cherry Tomato (Tomatoes, orange, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy and cherry tomato contain similar amounts of calories - bok choy has 13 calories per 100 grams and cherry tomato has 16 calories.
For macronutrient ratios, bok choy is heavier in protein, lighter in carbs and similar to cherry tomato for fat. Bok choy has a macronutrient ratio of 39:53:8 and for cherry tomato, 24:67:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Cherry Tomato | |
|---|---|---|
| Protein | 39% | 24% |
| Carbohydrates | 53% | 67% |
| Fat | 8% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both bok choy and cherry tomato are low in carbohydrates - bok choy has 2.2g of total carbs per 100 grams and cherry tomato has 3.2g of carbohydrates.
dietary fiber
Bok choy and cherry tomato contain similar amounts of dietary fiber - bok choy has 1g of dietary fiber per 100 grams and cherry tomato has 0.9g of dietary fiber.
sugar
Cherry tomato has less sugar than bok choy - bok choy has 1.2g of sugar per 100 grams and cherry tomato does not contain significant amounts.
Protein
protein
Bok choy and cherry tomato contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and cherry tomato has 1.2g of protein.
Fat
saturated fat
Both bok choy and cherry tomato are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and cherry tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both bok choy and cherry tomato are high in Vitamin C. Bok choy has 181% more Vitamin C than cherry tomato - bok choy has 45mg of Vitamin C per 100 grams and cherry tomato has 16mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 197% more Vitamin A than cherry tomato - bok choy has 223ug of Vitamin A per 100 grams and cherry tomato has 75ug of Vitamin A.
Vitamin E
Bok choy and cherry tomato contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and cherry tomato does not contain significant amounts.
Vitamin K
Bok choy has more Vitamin K than cherry tomato - bok choy has 45.5ug of Vitamin K per 100 grams and cherry tomato does not contain significant amounts.
The B Vitamins
Bok choy has more Vitamin B6 and folate. Both bok choy and cherry tomato contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Bok Choy | Cherry Tomato | |
|---|---|---|
| Thiamin | 0.04 MG | 0.046 MG |
| Riboflavin | 0.07 MG | 0.034 MG |
| Niacin | 0.5 MG | 0.593 MG |
| Pantothenic acid | 0.088 MG | 0.186 MG |
| Vitamin B6 | 0.194 MG | 0.06 MG |
| Folate | 66 UG | 29 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 20 times more calcium than cherry tomato - bok choy has 105mg of calcium per 100 grams and cherry tomato has 5mg of calcium.
iron
Bok choy and cherry tomato contain similar amounts of iron - bok choy has 0.8mg of iron per 100 grams and cherry tomato has 0.47mg of iron.
potassium
Both bok choy and cherry tomato are high in potassium. Bok choy has 19% more potassium than cherry tomato - bok choy has 252mg of potassium per 100 grams and cherry tomato has 212mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than cherry tomato per 100 grams.
| Bok Choy | Cherry Tomato | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.003 G |
| Total | 0.055 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and cherry tomato contain significant amounts of linoleic acid.
| Bok Choy | Cherry Tomato | |
|---|---|---|
| linoleic acid | 0.042 G | 0.073 G |
| Total | 0.042 G | 0.073 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 Cherry Tomato (Tomatoes, orange, raw) .
Bok Choy g
()
|
Daily Values (%) |
Cherry Tomato 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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bok choy or cherry tomato contain more calories in 100 grams?Bok choy and cherry tomato contain similar amounts of calories - bok choy has 13 calories in 100g and cherry tomato has 16 calories.
Is bok choy or cherry tomato better for protein?
Bok choy and cherry tomato contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and cherry tomato has 1.2g of protein.
Does bok choy or cherry tomato have more carbohydrates?
By weight, both bok choy and cherry tomato are low in carbohydrates - bok choy has 2.2g of carbs for 100g and cherry tomato has 3.2g of carbohydrates.
Does bok choy or cherry tomato contain more calcium?
Bok choy is a rich source of calcium and it has 20 times more calcium than cherry tomato - bok choy has 105mg of calcium in 100 grams and cherry tomato has 5mg of calcium.
Does bok choy or cherry tomato contain more potassium?
Both bok choy and cherry tomato are high in potassium. Bok choy has 20% more potassium than cherry tomato - bok choy has 252mg of potassium in 100 grams and cherry tomato has 212mg of potassium.