Bok Choy vs. Chili Pepper
Nutrition comparison of Bok Choy and Chili Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
chili pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and chili pepper:
- Both bok choy and chili pepper are high in Vitamin C and potassium.
- Bok choy has 3.3 times less carbohydrates than chili pepper.
- Bok choy has 68% less calories than chili pepper.
- Bok choy has more beta-carotene than chili pepper, however, chili pepper contains more alpha-carotene and lutein + zeaxanthin than bok choy.
- Bok choy has more 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 Chili Pepper (Peppers, hot chili, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 68% less calories than chili pepper - bok choy has 13 calories per 100 grams and chili pepper has 40 calories.
For macronutrient ratios, bok choy is much heavier in protein, much lighter in carbs and heavier in fat compared to chili pepper per calorie. Bok choy has a macronutrient ratio of 39:53:8 and for chili pepper, 17:79:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Chili Pepper | |
|---|---|---|
| Protein | 39% | 17% |
| Carbohydrates | 53% | 79% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 3.3 times less carbohydrates than chili pepper - bok choy has 2.2g of total carbs per 100 grams and chili pepper has 9.5g of carbohydrates.
dietary fiber
Chili pepper has 50% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and chili pepper has 1.5g of dietary fiber.
sugar
Bok choy and chili pepper contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and chili pepper has 5.1g of sugar.
Protein
protein
Bok choy and chili pepper contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and chili pepper has 2g of protein.
Fat
saturated fat
Both bok choy and chili pepper are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and chili pepper has 0.02g of saturated fat.
Vitamins
Vitamin C
Both bok choy and chili pepper are high in Vitamin C. Chili pepper has 439% more Vitamin C than bok choy - bok choy has 45mg of Vitamin C per 100 grams and chili pepper has 242.5mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 278% more Vitamin A than chili pepper - bok choy has 223ug of Vitamin A per 100 grams and chili pepper has 59ug of Vitamin A.
Vitamin E
Bok choy and chili pepper contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and chili pepper has 0.69mg of Vitamin E.
Vitamin K
Bok choy has 218% more Vitamin K than chili pepper - bok choy has 45.5ug of Vitamin K per 100 grams and chili pepper has 14.3ug of Vitamin K.
The B Vitamins
Bok choy has more folate. Both bok choy and chili pepper contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Bok Choy | Chili Pepper | |
|---|---|---|
| Thiamin | 0.04 MG | 0.09 MG |
| Riboflavin | 0.07 MG | 0.09 MG |
| Niacin | 0.5 MG | 0.95 MG |
| Pantothenic acid | 0.088 MG | 0.061 MG |
| Vitamin B6 | 0.194 MG | 0.278 MG |
| Folate | 66 UG | 23 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 483% more calcium than chili pepper - bok choy has 105mg of calcium per 100 grams and chili pepper has 18mg of calcium.
iron
Bok choy and chili pepper contain similar amounts of iron - bok choy has 0.8mg of iron per 100 grams and chili pepper has 1.2mg of iron.
potassium
Both bok choy and chili pepper are high in potassium. Chili pepper has 35% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and chili pepper has 340mg 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, chili pepper has more apigenin, luteolin, myricetin and quercetin than bok choy per 100 grams, however, bok choy contains more kaempferol than chili pepper per 100 grams.
| Bok Choy | Chili Pepper | |
|---|---|---|
| apigenin | 0.24 mg | 1.4 mg |
| luteolin | 0.09 mg | 3.87 mg |
| kaempferol | 4.33 mg | ~ |
| myricetin | 0.03 mg | 1.2 mg |
| Quercetin | 2.06 mg | 14.7 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 chili pepper per 100 grams, however, chili pepper contains more alpha-carotene and lutein + zeaxanthin than bok choy per 100 grams.
| Bok Choy | Chili Pepper | |
|---|---|---|
| beta-carotene | 2681 UG | 671 UG |
| alpha-carotene | 1 UG | 23 UG |
| lutein + zeaxanthin | 40 UG | 725 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than chili pepper per 100 grams.
| Bok Choy | Chili Pepper | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.005 G |
| Total | 0.055 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, chili pepper has more linoleic acid than bok choy per 100 grams.
| Bok Choy | Chili Pepper | |
|---|---|---|
| linoleic acid | 0.042 G | 0.104 G |
| Total | 0.042 G | 0.104 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 Chili Pepper (Peppers, hot chili, green, raw) .
Bok Choy g
()
|
Daily Values (%) |
Chili Pepper 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 chili pepper contain more calories in 100 grams?Bok choy has 70% less calories than chili pepper - bok choy has 13 calories in 100g and chili pepper has 40 calories.
Is bok choy or chili pepper better for protein?
Bok choy and chili pepper contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and chili pepper has 2g of protein.
Does bok choy or chili pepper have more carbohydrates?
By weight, bok choy has 3.3 times fewer carbohydrates than chili pepper - bok choy has 2.2g of carbs for 100g and chili pepper has 9.5g of carbohydrates.
Does bok choy or chili pepper contain more calcium?
Bok choy is a rich source of calcium and it has 480% more calcium than chili pepper - bok choy has 105mg of calcium in 100 grams and chili pepper has 18mg of calcium.
Does bok choy or chili pepper contain more potassium?
Both bok choy and chili pepper are high in potassium. Chili pepper has 40% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and chili pepper has 340mg of potassium.