Kiwi vs. Bok Choy
Nutrition comparison of Kiwi and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and bok choy:
- Both kiwi and bok choy are high in Vitamin C and potassium.
- Bok choy has 3.6 times less calories than kiwi.
- Bok choy has 5.7 times less carbohydrates than kiwi.
- Bok choy has 6.6 times less sugar than kiwi.
- Bok choy has more beta-carotene than kiwi, however, kiwi contains more lutein + zeaxanthin than bok choy.
- Bok choy has more riboflavin, Vitamin B6 and folate.
- Bok choy is an excellent source of Vitamin A and calcium.
- Kiwi is a great source of dietary fiber.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, 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 3.6 times less calories than kiwi - kiwi has 61 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and similar to bok choy for fat. Kiwi has a macronutrient ratio of 7:87:7 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Bok Choy | |
|---|---|---|
| Protein | 7% | 39% |
| Carbohydrates | 87% | 53% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 5.7 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 200% more dietary fiber than bok choy - kiwi has 3g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Bok choy has 6.6 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Kiwi and bok choy contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both kiwi and bok choy are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both kiwi and bok choy are high in Vitamin C. Kiwi has 106% more Vitamin C than bok choy - kiwi has 92.7mg 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 54 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Kiwi and bok choy contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Kiwi and bok choy contain similar amounts of Vitamin K - kiwi has 40.3ug 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 kiwi and bok choy contain significant amounts of thiamin, niacin and pantothenic acid.
| Kiwi | Bok Choy | |
|---|---|---|
| Thiamin | 0.027 MG | 0.04 MG |
| Riboflavin | 0.025 MG | 0.07 MG |
| Niacin | 0.341 MG | 0.5 MG |
| Pantothenic acid | 0.183 MG | 0.088 MG |
| Vitamin B6 | 0.063 MG | 0.194 MG |
| Folate | 25 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 209% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 158% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both kiwi and bok choy are high in potassium. Kiwi has 24% more potassium than bok choy - kiwi has 312mg 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, kiwi has more luteolin than bok choy per 100 grams, however, bok choy contains more kaempferol, quercetin and apigenin than kiwi per 100 grams.
| Kiwi | Bok Choy | |
|---|---|---|
| luteolin | 0.74 mg | 0.09 mg |
| kaempferol | 1.03 mg | 4.33 mg |
| Quercetin | 0.04 mg | 2.06 mg |
| apigenin | ~ | 0.24 mg |
| myricetin | ~ | 0.03 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 has more beta-carotene than kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than bok choy per 100 grams.
| Kiwi | Bok Choy | |
|---|---|---|
| beta-carotene | 52 UG | 2681 UG |
| lutein + zeaxanthin | 122 UG | 40 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.055 G |
| Total | 0.042 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than bok choy per 100 grams.
| Kiwi | Bok Choy | |
|---|---|---|
| linoleic acid | 0.246 G | 0.042 G |
| Total | 0.246 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.
Kiwi 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 kiwi or bok choy contain more calories in 100 grams?Bok choy has 3.6 times less calories than kiwi - kiwi has 61 calories in 100g and bok choy has 13 calories.
Is kiwi or bok choy better for protein?
Kiwi and bok choy contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and bok choy has 1.5g of protein.
Does kiwi or bok choy have more carbohydrates?
By weight, bok choy has 5.7 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does kiwi or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 210% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does kiwi or bok choy contain more potassium?
Both kiwi and bok choy are high in potassium. Kiwi has 20% more potassium than bok choy - kiwi has 312mg of potassium in 100 grams and bok choy has 252mg of potassium.