Hedge Mustard Seeds vs. Bok Choy
Nutrition comparison of Hedge Mustard Seeds and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hedge mustard seeds
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hedge mustard seeds and bok choy:
- Both hedge mustard seeds and bok choy are high in Vitamin C, calcium and potassium.
- Bok choy is an excellent source of Vitamin A.
- Hedge mustard seed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Hedge mustard seed is an excellent source of protein.
USDA sources for nutritional information: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hedge mustard seed is high in calories and bok choy has 96% less calories than hedge mustard seed - hedge mustard seed has 318 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, hedge mustard seeds is much lighter in protein, heavier in carbs and heavier in fat compared to bok choy per calorie. Hedge mustard seeds has a macronutrient ratio of 15:72:13 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hedge Mustard Seeds | Bok Choy | |
|---|---|---|
| Protein | 15% | 39% |
| Carbohydrates | 72% | 53% |
| Fat | 13% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Hedge mustard seed is high in carbohydrates and bok choy has 96% less carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Bok choy has more dietary fiber than hedge mustard seed - bok choy has 1g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.
sugar
Hedge mustard seed has less sugar than bok choy - bok choy has 1.2g of sugar per 100 grams and hedge mustard seed does not contain significant amounts.
Protein
protein
Hedge mustard seed is an excellent source of protein and it has 709% more protein than bok choy - hedge mustard seed has 12.1g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both hedge mustard seeds and bok choy are low in saturated fat - hedge mustard seed has 0.9g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both hedge mustard seeds and bok choy are high in Vitamin C. Bok choy has 47% more Vitamin C than hedge mustard seed - hedge mustard seed has 30.7mg 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 73 times more Vitamin A than hedge mustard seed - hedge mustard seed has 3ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Bok choy and hedge mustard seeds contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.
Vitamin K
Bok choy has more Vitamin K than hedge mustard seed - bok choy has 45.5ug of Vitamin K per 100 grams and hedge mustard seed does not contain significant amounts.
The B Vitamins
Hedge mustard seed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both hedge mustard seeds and bok choy contain significant amounts of folate.
| Hedge Mustard Seeds | Bok Choy | |
|---|---|---|
| Thiamin | 0.191 MG | 0.04 MG |
| Riboflavin | 0.423 MG | 0.07 MG |
| Niacin | 16.825 MG | 0.5 MG |
| Pantothenic acid | 0.997 MG | 0.088 MG |
| Vitamin B6 | 0.778 MG | 0.194 MG |
| Folate | 95 UG | 66 UG |
Minerals
calcium
Both hedge mustard seeds and bok choy are high in calcium. Hedge mustard seed has 14 times more calcium than bok choy - hedge mustard seed has 1633mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 627% more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both hedge mustard seeds and bok choy are high in potassium. Hedge mustard seed has 745% more potassium than bok choy - hedge mustard seed has 2130mg of potassium per 100 grams and bok choy has 252mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hedge mustard seed has more alpha linoleic acid (ALA) than bok choy per 100 grams.
| Hedge Mustard Seeds | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 1.451 G | 0.055 G |
| Total | 1.451 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, hedge mustard seed has more linoleic acid than bok choy per 100 grams.
| Hedge Mustard Seeds | Bok Choy | |
|---|---|---|
| linoleic acid | 0.572 G | 0.042 G |
| Total | 0.572 G | 0.042 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.
Note: The specific food items compared are: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Hedge Mustard Seeds g
()
|
Daily Values (%) |
Bok Choy 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 % |
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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 % |
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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% |
|
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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does hedge mustard seeds or bok choy contain more calories in 100 grams?Hedge mustard seed is high in calories and bok choy has 100% less calories than hedge mustard seed - hedge mustard seed has 318 calories in 100g and bok choy has 13 calories.
Is hedge mustard seeds or bok choy better for protein?
Hedge mustard seed is a fantastic source of protein and it has 710% more protein than bok choy - hedge mustard seed has 12.1g of protein per 100 grams and bok choy has 1.5g of protein.
Does hedge mustard seeds or bok choy have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and bok choy has 100% fewer carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does hedge mustard seeds or bok choy contain more calcium?
Both hedge mustard seeds and bok choy are high in calcium. Hedge mustard seed has 14 times more calcium than bok choy - hedge mustard seed has 1633mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does hedge mustard seeds or bok choy contain more potassium?
Both hedge mustard seeds and bok choy are high in potassium. Hedge mustard seed has 750% more potassium than bok choy - hedge mustard seed has 2130mg of potassium in 100 grams and bok choy has 252mg of potassium.