Cream Cheese vs. Bok Choy
Nutrition comparison of Cream Cheese and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and bok choy:
- Both bok choy and cream cheese are high in Vitamin A and calcium.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin C.
- Cream cheese has more riboflavin, pantothenic acid and Vitamin B12, however, bok choy contains more niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and bok choy has 96% less calories than cream cheese - bok choy has 13 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Bok Choy | |
|---|---|---|
| Protein | 7% | 39% |
| Carbohydrates | 6% | 53% |
| Fat | 87% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy and cream cheese contain similar amounts of carbs - bok choy has 2.2g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Bok choy has more dietary fiber than cream cheese - bok choy has 1g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Bok choy and cream cheese contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Cream cheese has 310% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and bok choy has 100% less saturated fat than cream cheese - bok choy has 0.03g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Bok choy has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and bok choy does not contain significant amounts.
cholesterol
Bok choy has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and bok choy does not contain significant amounts.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than cream cheese - bok choy has 45mg of Vitamin C per 100 grams and cream cheese does not contain significant amounts.
Vitamin A
Both bok choy and cream cheese are high in Vitamin A. Cream cheese has 38% more Vitamin A than bok choy - bok choy has 223ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin E
Bok choy and cream cheese contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Bok choy has 20 times more Vitamin K than cream cheese - bok choy has 45.5ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Cream cheese has more riboflavin, pantothenic acid and Vitamin B12, however, bok choy contains more niacin, Vitamin B6 and folate. Both cream cheese and bok choy contain significant amounts of thiamin.
| Cream Cheese | Bok Choy | |
|---|---|---|
| Thiamin | 0.023 MG | 0.04 MG |
| Riboflavin | 0.23 MG | 0.07 MG |
| Niacin | 0.091 MG | 0.5 MG |
| Pantothenic acid | 0.517 MG | 0.088 MG |
| Vitamin B6 | 0.056 MG | 0.194 MG |
| Folate | 9 UG | 66 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both bok choy and cream cheese are high in calcium. Bok choy has a little more calcium (8%) than cream cheese by weight - bok choy has 105mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Bok choy has 627% more iron than cream cheese - bok choy has 0.8mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Bok choy is a great source of potassium and it has 91% more potassium than cream cheese - bok choy has 252mg of potassium per 100 grams and cream cheese has 132mg 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, both cream cheese and bok choy contain small amounts of alpha-carotene.
| Cream Cheese | Bok Choy | |
|---|---|---|
| beta-carotene | 59 UG | 2681 UG |
| alpha-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 7 UG | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than bok choy per 100 grams.
| Cream Cheese | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.055 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than bok choy per 100 grams.
| Cream Cheese | Bok Choy | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.042 G |
| Total | 1.248 G | 0.042 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: Cream Cheese (Cheese, cream) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Cream Cheese g
()
|
Daily Values (%) |
Bok Choy 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 cream cheese contain more calories in 100 grams?Cream cheese is high in calories and bok choy has 100% less calories than cream cheese - bok choy has 13 calories in 100g and cream cheese has 350 calories.
Is bok choy or cream cheese better for protein?
Cream cheese has 310% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and cream cheese has 6.2g of protein.
Does bok choy or cream cheese have more carbohydrates?
By weight, bok choy and cream cheese contain similar amounts of carbs - bok choy has 2.2g of carbs for 100g and cream cheese has 5.5g of carbohydrates.
Does bok choy or cream cheese contain more calcium?
Both bok choy and cream cheese are high in calcium. Bok choy has a little more calcium ( 10%) than cream cheese by weight - bok choy has 105mg of calcium in 100 grams and cream cheese has 97mg of calcium.