Dates vs. Bok Choy
Nutrition comparison of Dates and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and bok choy:
- Both dates and bok choy are high in calcium and potassium.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Date has more niacin and pantothenic acid, however, bok choy contains more folate.
- Date is an excellent source of dietary fiber.
USDA sources for nutritional information: Dates (Dates, medjool) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and bok choy has 95% less calories than date - date has 277 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Dates has a macronutrient ratio of 2:98:0 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Bok Choy | |
|---|---|---|
| Protein | 2% | 39% |
| Carbohydrates | 98% | 53% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and bok choy has 97% less carbohydrates than date - date has 75g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 570% more dietary fiber than bok choy - date has 6.7g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Date is high in sugar and bok choy has 98% less sugar than date - date has 66.5g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Dates and bok choy contain similar amounts of protein - date has 1.8g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both bok choy and dates are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than date - bok choy has 45mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 30 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Bok choy and dates contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Bok choy has 15 times more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Date has more niacin and pantothenic acid, however, bok choy contains more folate. Both dates and bok choy contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Dates | Bok Choy | |
|---|---|---|
| Thiamin | 0.05 MG | 0.04 MG |
| Riboflavin | 0.06 MG | 0.07 MG |
| Niacin | 1.61 MG | 0.5 MG |
| Pantothenic acid | 0.805 MG | 0.088 MG |
| Vitamin B6 | 0.249 MG | 0.194 MG |
| Folate | 15 UG | 66 UG |
Minerals
calcium
Both dates and bok choy are high in calcium. Bok choy has 64% more calcium than date - date has 64mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Dates and bok choy contain similar amounts of iron - date has 0.9mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both dates and bok choy are high in potassium. Date has 176% more potassium than bok choy - date has 696mg of potassium per 100 grams and bok choy has 252mg 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 dates and bok choy contain significant amounts of lutein + zeaxanthin.
| Dates | Bok Choy | |
|---|---|---|
| beta-carotene | 89 UG | 2681 UG |
| lutein + zeaxanthin | 23 UG | 40 UG |
| alpha-carotene | ~ | 1 UG |
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.
Dates 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 dates or bok choy contain more calories in 100 grams?Date is high in calories and bok choy has 100% less calories than date - date has 277 calories in 100g and bok choy has 13 calories.
Is dates or bok choy better for protein?
Dates and bok choy contain similar amounts of protein - date has 1.8g of protein per 100 grams and bok choy has 1.5g of protein.
Does dates or bok choy have more carbohydrates?
By weight, date is high in carbohydrates and bok choy has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does dates or bok choy contain more calcium?
Both dates and bok choy are high in calcium. Bok choy has 60% more calcium than date - date has 64mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does dates or bok choy contain more potassium?
Both dates and bok choy are high in potassium. Date has 180% more potassium than bok choy - date has 696mg of potassium in 100 grams and bok choy has 252mg of potassium.