Bok Choy vs. Endive
Nutrition comparison of Bok Choy and Endive
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
endive
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and endive:
- Both endive and bok choy are high in Vitamin A, calcium and potassium.
- Bok choy is an excellent source of Vitamin C.
- Endive has more pantothenic acid and folate, however, bok choy contains more Vitamin B6.
- Endive is an excellent source of Vitamin K and dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive and bok choy contain similar amounts of calories - endive has 17 calories per 100 grams and bok choy has 13 calories.
| Bok Choy | Endive | |
|---|---|---|
| Protein | 36% | 25% |
| Carbohydrates | 53% | 64% |
| Fat | 11% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both endive and bok choy are low in carbohydrates - endive has 3.4g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Endive is an excellent source of dietary fiber and it has 210% more dietary fiber than bok choy - endive has 3.1g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Endive and bok choy contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Endive and bok choy contain similar amounts of protein - endive has 1.3g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both endive and bok choy are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 592% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Both endive and bok choy are high in Vitamin A. Bok choy has 106% more Vitamin A than endive - endive has 108ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Endive and bok choy contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Endive is an excellent source of Vitamin K and it has 408% more Vitamin K than bok choy - endive has 231ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Endive has more pantothenic acid and folate, however, bok choy contains more Vitamin B6. Both bok choy and endive contain significant amounts of thiamin, riboflavin and niacin.
| Bok Choy | Endive | |
|---|---|---|
| Thiamin | 0.04 MG | 0.08 MG |
| Riboflavin | 0.07 MG | 0.075 MG |
| Niacin | 0.5 MG | 0.4 MG |
| Pantothenic acid | 0.088 MG | 0.9 MG |
| Vitamin B6 | 0.194 MG | 0.02 MG |
| Folate | 66 UG | 142 UG |
Minerals
calcium
Both endive and bok choy are high in calcium. Bok choy has 102% more calcium than endive - endive has 52mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Endive and bok choy contain similar amounts of iron - endive has 0.83mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both endive and bok choy are high in potassium. Endive has 25% more potassium than bok choy - endive has 314mg of potassium per 100 grams and bok choy has 252mg 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, bok choy has more apigenin and quercetin than endive per 100 grams, however, endive contains more kaempferol than bok choy per 100 grams.
| Bok Choy | Endive | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 4.33 mg | 10.1 mg |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 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 | Endive | |
|---|---|---|
| beta-carotene | 2681 UG | 1300 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 40 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than endive per 100 grams.
| Bok Choy | Endive | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.013 G |
| Total | 0.055 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and endive contain significant amounts of linoleic acid.
| Bok Choy | Endive | |
|---|---|---|
| linoleic acid | 0.042 G | 0.075 G |
| Total | 0.042 G | 0.075 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.
Bok Choy g
()
|
Daily Values (%) |
Endive g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 endive or bok choy contain more calories in 100 grams?Endive and bok choy contain similar amounts of calories - endive has 17 calories in 100g and bok choy has 13 calories.
Is endive or bok choy better for protein?
Endive and bok choy contain similar amounts of protein - endive has 1.3g of protein per 100 grams and bok choy has 1.5g of protein.
Does endive or bok choy have more carbohydrates?
By weight, both endive and bok choy are low in carbohydrates - endive has 3.4g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does endive or bok choy contain more calcium?
Both endive and bok choy are high in calcium. Bok choy has 100% more calcium than endive - endive has 52mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does endive or bok choy contain more potassium?
Both endive and bok choy are high in potassium. Endive has 30% more potassium than bok choy - endive has 314mg of potassium in 100 grams and bok choy has 252mg of potassium.