Mung Bean vs. Bok Choy
Nutrition comparison of Mung Bean and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and bok choy:
- Both bok choy and mung bean are high in calcium and potassium.
- Bok choy has 4.5 times less sugar than mung bean.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Mung bean has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Mung bean is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mung bean is high in calories and bok choy has 96% less calories than mung bean - bok choy has 13 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, mung bean is lighter in protein, heavier in carbs and lighter in fat compared to bok choy per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for bok choy, 36:53:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Bok Choy | |
|---|---|---|
| Protein | 27% | 36% |
| Carbohydrates | 70% | 53% |
| Fat | 3% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and bok choy has 97% less carbohydrates than mung bean - bok choy has 2.2g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Mung bean is an excellent source of dietary fiber and it has 15 times more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Bok choy has 4.5 times less sugar than mung bean - bok choy has 1.2g of sugar per 100 grams and mung bean has 6.6g of sugar.
Protein
protein
Mung bean is an excellent source of protein and it has 14 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both bok choy and mung bean are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 838% more Vitamin C than mung bean - bok choy has 45mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 36 times more Vitamin A than mung bean - bok choy has 223ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.
Vitamin E
Bok choy and mung bean contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Bok choy has 406% more Vitamin K than mung bean - bok choy has 45.5ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Mung bean has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both mung bean and bok choy contain significant amounts of Vitamin B6.
| Mung Bean | Bok Choy | |
|---|---|---|
| Thiamin | 0.621 MG | 0.04 MG |
| Riboflavin | 0.233 MG | 0.07 MG |
| Niacin | 2.251 MG | 0.5 MG |
| Pantothenic acid | 1.91 MG | 0.088 MG |
| Vitamin B6 | 0.382 MG | 0.194 MG |
| Folate | 625 UG | 66 UG |
Minerals
calcium
Both bok choy and mung bean are high in calcium. Mung bean has 26% more calcium than bok choy - bok choy has 105mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Mung bean is an excellent source of iron and it has 743% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both bok choy and mung bean are high in potassium. Mung bean has 394% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and mung bean has 1246mg 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,
| Mung Bean | Bok Choy | |
|---|---|---|
| beta-carotene | 68 UG | 2681 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.055 G |
| Total | 0.027 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, mung bean has more linoleic acid than bok choy per 100 grams.
| Mung Bean | Bok Choy | |
|---|---|---|
| linoleic acid | 0.357 G | 0.042 G |
| Total | 0.357 G | 0.042 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mung Bean or Bok Choy .
Mung Bean g
()
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Daily Values (%) |
Bok Choy g
()
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| G | 5% | monounsaturated fat | 5% | G | |||
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| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bok choy or mung bean contain more calories in 100 grams?Mung bean is high in calories and bok choy has 100% less calories than mung bean - bok choy has 13 calories in 100g and mung bean has 347 calories.
Is bok choy or mung bean better for protein?
Mung bean is a fantastic source of protein and it has 14 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and mung bean has 23.9g of protein.
Does bok choy or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and bok choy has 100% fewer carbohydrates than mung bean - bok choy has 2.2g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does bok choy or mung bean contain more calcium?
Both bok choy and mung bean are high in calcium. Mung bean has 30% more calcium than bok choy - bok choy has 105mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does bok choy or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 740% more iron than bok choy - bok choy has 0.8mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does bok choy or mung bean contain more potassium?
Both bok choy and mung bean are high in potassium. Mung bean has 390% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and mung bean has 1246mg of potassium.