Lemon vs. Bok Choy
Nutrition comparison of Lemon and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon and bok choy:
- Both lemon and bok choy are high in Vitamin C.
- Bok choy has 3.2 times less carbohydrates than lemon.
- Bok choy has more riboflavin, niacin, Vitamin B6 and folate.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and calcium.
- Lemon is a great source of dietary fiber.
USDA sources for nutritional information: Lemon (Lemons, raw, without peel) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon and bok choy contain similar amounts of calories - lemon has 29 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, lemon is much lighter in protein, much heavier in carbs and similar to bok choy for fat. Lemon has a macronutrient ratio of 10:84:6 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon | Bok Choy | |
|---|---|---|
| Protein | 10% | 39% |
| Carbohydrates | 84% | 53% |
| Fat | 6% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 3.2 times less carbohydrates than lemon - lemon has 9.3g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Lemon is a great source of dietary fiber and it has 180% more dietary fiber than bok choy - lemon has 2.8g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Lemon and bok choy contain similar amounts of sugar - lemon has 2.5g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Lemon and bok choy contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both lemon and bok choy are low in saturated fat - lemon has 0.04g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both lemon and bok choy are high in Vitamin C. Lemon has 18% more Vitamin C than bok choy - lemon has 53mg 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 222 times more Vitamin A than lemon - lemon has 1ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Lemon and bok choy contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has more Vitamin K than lemon - bok choy has 45.5ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Bok choy has more riboflavin, niacin, Vitamin B6 and folate. Both lemon and bok choy contain significant amounts of thiamin and pantothenic acid.
| Lemon | Bok Choy | |
|---|---|---|
| Thiamin | 0.04 MG | 0.04 MG |
| Riboflavin | 0.02 MG | 0.07 MG |
| Niacin | 0.1 MG | 0.5 MG |
| Pantothenic acid | 0.19 MG | 0.088 MG |
| Vitamin B6 | 0.08 MG | 0.194 MG |
| Folate | 11 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 304% more calcium than lemon - lemon has 26mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Lemon and bok choy contain similar amounts of iron - lemon has 0.6mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Bok choy is a great source of potassium and it has 83% more potassium than lemon - lemon has 138mg 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, lemon has more luteolin and myricetin than bok choy per 100 grams, however, bok choy contains more kaempferol and apigenin than lemon per 100 grams. Both lemon and bok choy contain significant amounts of quercetin.
| Lemon | Bok Choy | |
|---|---|---|
| luteolin | 1.9 mg | 0.09 mg |
| kaempferol | 0.03 mg | 4.33 mg |
| myricetin | 0.5 mg | 0.03 mg |
| Quercetin | 1.14 mg | 2.06 mg |
| apigenin | ~ | 0.24 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, both lemon and bok choy contain small amounts of alpha-carotene.
| Lemon | Bok Choy | |
|---|---|---|
| beta-carotene | 3 UG | 2681 UG |
| alpha-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 11 UG | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than lemon per 100 grams.
| Lemon | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.055 G |
| Total | 0.026 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both lemon and bok choy contain significant amounts of linoleic acid.
| Lemon | Bok Choy | |
|---|---|---|
| linoleic acid | 0.063 G | 0.042 G |
| Total | 0.063 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.
Lemon 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 lemon or bok choy contain more calories in 100 grams?Lemon and bok choy contain similar amounts of calories - lemon has 29 calories in 100g and bok choy has 13 calories.
Is lemon or bok choy better for protein?
Lemon and bok choy contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and bok choy has 1.5g of protein.
Does lemon or bok choy have more carbohydrates?
By weight, bok choy has 3.2 times fewer carbohydrates than lemon - lemon has 9.3g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does lemon or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 300% more calcium than lemon - lemon has 26mg of calcium in 100 grams and bok choy has 105mg of calcium.