Lentils vs. Bok Choy
Nutrition comparison of Cooked Lentils and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and bok choy:
- Both bok choy and lentils are high in potassium.
- Bok choy has 8.2 times less carbohydrates than lentil.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- Lentil has more thiamin, pantothenic acid and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and bok choy has 89% less calories than lentil - bok choy has 13 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is lighter in protein, heavier in carbs and lighter in fat compared to bok choy per calorie. Lentils has a macronutrient ratio of 30:67:3 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Bok Choy | |
|---|---|---|
| Protein | 30% | 39% |
| Carbohydrates | 67% | 53% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 8.2 times less carbohydrates than lentil - bok choy has 2.2g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 690% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Bok choy and lentils contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 501% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both bok choy and lentils are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 29 times more Vitamin C than lentil - bok choy has 45mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than lentil - bok choy has 223ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Bok choy and lentils contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Bok choy has 25 times more Vitamin K than lentil - bok choy has 45.5ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, pantothenic acid and folate. Both lentils and bok choy contain significant amounts of riboflavin, niacin and Vitamin B6.
| Lentils | Bok Choy | |
|---|---|---|
| Thiamin | 0.169 MG | 0.04 MG |
| Riboflavin | 0.073 MG | 0.07 MG |
| Niacin | 1.06 MG | 0.5 MG |
| Pantothenic acid | 0.638 MG | 0.088 MG |
| Vitamin B6 | 0.178 MG | 0.194 MG |
| Folate | 181 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 453% more calcium than lentil - bok choy has 105mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 316% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both bok choy and lentils are high in potassium. Lentil has 46% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and lentil has 369mg 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,
| Lentils | Bok Choy | |
|---|---|---|
| beta-carotene | 5 UG | 2681 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lentils and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.055 G |
| Total | 0.037 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than bok choy per 100 grams.
| Lentils | Bok Choy | |
|---|---|---|
| linoleic acid | 0.137 G | 0.042 G |
| Total | 0.137 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.
Cooked Lentils 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 bok choy or lentils contain more calories in 100 grams?Lentil is high in calories and bok choy has 90% less calories than lentil - bok choy has 13 calories in 100g and lentil has 116 calories.
Is bok choy or lentils better for protein?
Lentil is a great source of protein and it has 500% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and lentil has 9g of protein.
Does bok choy or lentils have more carbohydrates?
By weight, bok choy has 8.2 times fewer carbohydrates than lentil - bok choy has 2.2g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does bok choy or lentils contain more calcium?
Bok choy is a rich source of calcium and it has 450% more calcium than lentil - bok choy has 105mg of calcium in 100 grams and lentil has 19mg of calcium.
Does bok choy or lentils contain more iron?
Lentil is an abundant source of iron and it has 320% more iron than bok choy - bok choy has 0.8mg of iron in 100 grams and lentil has 3.3mg of iron.
Does bok choy or lentils contain more potassium?
Both bok choy and lentils are high in potassium. Lentil has 50% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and lentil has 369mg of potassium.