Honeydew vs. Bok Choy
Nutrition comparison of Honeydew and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
honeydew
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in honeydew and bok choy:
- Both honeydew and bok choy are high in Vitamin C and potassium.
- Bok choy has 3.1 times less carbohydrates than honeydew.
- Bok choy has 5.8 times less sugar than honeydew.
- Bok choy has 64% less calories than honeydew.
- Bok choy has more riboflavin, Vitamin B6 and folate.
- Bok choy is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Honeydew (Melons, honeydew, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 64% less calories than honeydew - honeydew has 36 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, honeydew is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Honeydew has a macronutrient ratio of 5:92:3 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Honeydew | Bok Choy | |
|---|---|---|
| Protein | 5% | 39% |
| Carbohydrates | 92% | 53% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 3.1 times less carbohydrates than honeydew - honeydew has 9.1g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in honeydew are made of 91% sugar and 9% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Honeydew and bok choy contain similar amounts of dietary fiber - honeydew has 0.8g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Bok choy has 5.8 times less sugar than honeydew - honeydew has 8.1g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Honeydew and bok choy contain similar amounts of protein - honeydew has 0.54g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both honeydew and bok choy are low in saturated fat - honeydew has 0.04g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both honeydew and bok choy are high in Vitamin C. Bok choy has 150% more Vitamin C than honeydew - honeydew has 18mg 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 honeydew - honeydew has 3ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Honeydew and bok choy contain similar amounts of Vitamin E - honeydew has 0.02mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 14 times more Vitamin K than honeydew - honeydew has 2.9ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Bok choy has more riboflavin, Vitamin B6 and folate. Both honeydew and bok choy contain significant amounts of thiamin, niacin and pantothenic acid.
| Honeydew | Bok Choy | |
|---|---|---|
| Thiamin | 0.038 MG | 0.04 MG |
| Riboflavin | 0.012 MG | 0.07 MG |
| Niacin | 0.418 MG | 0.5 MG |
| Pantothenic acid | 0.155 MG | 0.088 MG |
| Vitamin B6 | 0.088 MG | 0.194 MG |
| Folate | 19 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 16 times more calcium than honeydew - honeydew has 6mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 371% more iron than honeydew - honeydew has 0.17mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both honeydew and bok choy are high in potassium. Honeydew is very similar to honeydew for potassium - honeydew has 228mg of potassium per 100 grams and bok choy has 252mg 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, both honeydew and bok choy contain significant amounts of lutein + zeaxanthin.
| Honeydew | Bok Choy | |
|---|---|---|
| beta-carotene | 30 UG | 2681 UG |
| lutein + zeaxanthin | 27 UG | 40 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both honeydew and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Honeydew | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.033 G | 0.055 G |
| Total | 0.033 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both honeydew and bok choy contain small amounts of linoleic acid.
| Honeydew | Bok Choy | |
|---|---|---|
| linoleic acid | 0.026 G | 0.042 G |
| Total | 0.026 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.
Honeydew g
()
|
Daily Values (%) |
Bok Choy g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
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 honeydew or bok choy contain more calories in 100 grams?Bok choy has 60% less calories than honeydew - honeydew has 36 calories in 100g and bok choy has 13 calories.
Is honeydew or bok choy better for protein?
Honeydew and bok choy contain similar amounts of protein - honeydew has 0.54g of protein per 100 grams and bok choy has 1.5g of protein.
Does honeydew or bok choy have more carbohydrates?
By weight, bok choy has 3.1 times fewer carbohydrates than honeydew - honeydew has 9.1g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in honeydew are made of 90% sugar and 10% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does honeydew or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 16 times more calcium than honeydew - honeydew has 6mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does honeydew or bok choy contain more potassium?
Both honeydew and bok choy are high in potassium. Honeydew is very similar to honeydew for potassium - honeydew has 228mg of potassium in 100 grams and bok choy has 252mg of potassium.