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.
Detailed nutritional comparison of bok choy and endive is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Bok Choy src
Image of Endive src

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.

For macronutrient ratios, bok choy is heavier in protein, lighter in carbs and similar to endive for fat. Bok choy has a macronutrient ratio of 36:53:11 and for endive, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bok Choy Endive
Protein 36% 25%
Carbohydrates 53% 66%
Fat 11% 9%
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 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 Bok Choy or Endive .

Note: The specific food items compared are: Bok Choy (Cabbage, chinese (pak-choi), raw) and Endive (Endive, raw) .

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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.

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