Egg vs. Bok Choy
Nutrition comparison of Egg and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and bok choy:
- Both bok choy and egg are high in Vitamin A and calcium.
- Bok choy has 114.7 times less saturated fat than egg.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin C.
- Egg has more lutein + zeaxanthin than bok choy, however, bok choy contains more beta-carotene than egg.
- Egg has more riboflavin, pantothenic acid and Vitamin B12, however, bok choy contains more niacin.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of protein.
- For omega-3 fatty acids, egg has more dha than bok choy.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and bok choy has 91% less calories than egg - bok choy has 13 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much lighter in carbs, much heavier in fat and similar to bok choy for protein. Egg has a macronutrient ratio of 36:2:62 and for bok choy, 36:53:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Bok Choy | |
|---|---|---|
| Protein | 36% | 36% |
| Carbohydrates | 2% | 53% |
| Fat | 62% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both bok choy and egg are low in carbohydrates - bok choy has 2.2g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Bok choy has more dietary fiber than egg - bok choy has 1g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Bok choy and egg contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 737% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Bok choy has 114.7 times less saturated fat than egg - bok choy has 0.03g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and bok choy are low in trans fat - egg has 0.04g of trans fat per 100 grams and bok choy does not contain significant amounts.
cholesterol
Egg is high in cholesterol and bok choy has less cholesterol than egg - egg has 372mg 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 egg - bok choy has 45mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both bok choy and egg are high in Vitamin A. Bok choy has 39% more Vitamin A than egg - bok choy has 223ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than bok choy - egg has 82iu of Vitamin D per 100 grams and bok choy does not contain significant amounts.
Vitamin E
Bok choy and egg contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Bok choy has 150 times more Vitamin K than egg - bok choy has 45.5ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid and Vitamin B12, however, bok choy contains more niacin. Both egg and bok choy contain significant amounts of thiamin, Vitamin B6 and folate.
| Egg | Bok Choy | |
|---|---|---|
| Thiamin | 0.04 MG | 0.04 MG |
| Riboflavin | 0.457 MG | 0.07 MG |
| Niacin | 0.075 MG | 0.5 MG |
| Pantothenic acid | 1.533 MG | 0.088 MG |
| Vitamin B6 | 0.17 MG | 0.194 MG |
| Folate | 47 UG | 66 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both bok choy and egg are high in calcium. Bok choy has 88% more calcium than egg - bok choy has 105mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 119% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Bok choy is a great source of potassium and it has 83% more potassium than egg - bok choy has 252mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than bok choy per 100 grams, however, bok choy contains more beta-carotene than egg per 100 grams.
| Egg | Bok Choy | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 40 UG |
| beta-carotene | ~ | 2681 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than bok choy per 100 grams. Both egg and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Egg | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.055 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than bok choy per 100 grams.
| Egg | Bok Choy | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.042 G |
| Total | 1.577 G | 0.042 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg or Bok Choy .
Egg g
()
|
Daily Values (%) |
Bok Choy g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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 % |
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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% |
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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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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% |
|
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| MG % |
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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 egg contain more calories in 100 grams?Egg is high in calories and bok choy has 90% less calories than egg - bok choy has 13 calories in 100g and egg has 143 calories.
Is bok choy or egg better for protein?
Egg is a fantastic source of protein and it has 740% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and egg has 12.6g of protein.
Does bok choy or egg have more carbohydrates?
By weight, both bok choy and egg are low in carbohydrates - bok choy has 2.2g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
Does bok choy or egg contain more calcium?
Both bok choy and egg are high in calcium. Bok choy has 90% more calcium than egg - bok choy has 105mg of calcium in 100 grams and egg has 56mg of calcium.