Bok Choy vs. Garlic
Nutrition comparison of Bok Choy and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and garlic:
- Both garlic and bok choy are high in Vitamin C, calcium and potassium.
- Bok choy is an excellent source of Vitamin A.
- Garlic has more thiamin, pantothenic acid and Vitamin B6, however, bok choy contains more folate.
- Garlic is a great source of dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and bok choy has 91% less calories than garlic - garlic has 149 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is much heavier in protein, much lighter in carbs and heavier in fat compared to garlic per calorie. Bok choy has a macronutrient ratio of 39:53:8 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Garlic | |
|---|---|---|
| Protein | 39% | 16% |
| Carbohydrates | 53% | 82% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and bok choy has 93% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has 110% more dietary fiber than bok choy - garlic has 2.1g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Garlic and bok choy contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Garlic has 324% more protein than bok choy - garlic has 6.4g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both garlic and bok choy are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both garlic and bok choy are high in Vitamin C. Bok choy has 44% more Vitamin C than garlic - garlic has 31.2mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than garlic - bok choy has 223ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and bok choy contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 25 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, pantothenic acid and Vitamin B6, however, bok choy contains more folate. Both bok choy and garlic contain significant amounts of riboflavin and niacin.
| Bok Choy | Garlic | |
|---|---|---|
| Thiamin | 0.04 MG | 0.2 MG |
| Riboflavin | 0.07 MG | 0.11 MG |
| Niacin | 0.5 MG | 0.7 MG |
| Pantothenic acid | 0.088 MG | 0.596 MG |
| Vitamin B6 | 0.194 MG | 1.235 MG |
| Folate | 66 UG | 3 UG |
Minerals
calcium
Both garlic and bok choy are high in calcium. Garlic has 72% more calcium than bok choy - garlic has 181mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Garlic has 113% more iron than bok choy - garlic has 1.7mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both garlic and bok choy are high in potassium. Garlic has 59% more potassium than bok choy - garlic has 401mg 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 kaempferol than garlic per 100 grams, however, garlic contains more myricetin than bok choy per 100 grams. Both bok choy and garlic contain significant amounts of quercetin.
| Bok Choy | Garlic | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 4.33 mg | 0.26 mg |
| myricetin | 0.03 mg | 1.61 mg |
| Quercetin | 2.06 mg | 1.74 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 | Garlic | |
|---|---|---|
| beta-carotene | 2681 UG | 5 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 40 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Bok Choy | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.02 G |
| Total | 0.055 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than bok choy per 100 grams.
| Bok Choy | Garlic | |
|---|---|---|
| linoleic acid | 0.042 G | 0.229 G |
| Total | 0.042 G | 0.229 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 (%) |
Garlic g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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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 garlic or bok choy contain more calories in 100 grams?Garlic is high in calories and bok choy has 90% less calories than garlic - garlic has 149 calories in 100g and bok choy has 13 calories.
Is garlic or bok choy better for protein?
Garlic has 320% more protein than bok choy - garlic has 6.4g of protein per 100 grams and bok choy has 1.5g of protein.
Does garlic or bok choy have more carbohydrates?
By weight, garlic is high in carbohydrates and bok choy has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does garlic or bok choy contain more calcium?
Both garlic and bok choy are high in calcium. Garlic has 70% more calcium than bok choy - garlic has 181mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does garlic or bok choy contain more potassium?
Both garlic and bok choy are high in potassium. Garlic has 60% more potassium than bok choy - garlic has 401mg of potassium in 100 grams and bok choy has 252mg of potassium.