Bok Choy vs. Napa Cabbage
Nutrition comparison of Bok Choy and Cooked Napa Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
cooked
napa cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and napa cabbage:
- Bok choy has more beta-carotene and lutein + zeaxanthin than napa cabbage, however, napa cabbage contains more alpha-carotene than bok choy.
- Bok choy has more thiamin, riboflavin and Vitamin B6.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Napa Cabbage (Cabbage, napa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Napa cabbage and bok choy contain similar amounts of calories - napa cabbage has 12 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is heavier in protein, lighter in carbs and similar to napa cabbage for fat. Bok choy has a macronutrient ratio of 39:53:8 and for napa cabbage, 30:59:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Napa Cabbage | |
|---|---|---|
| Protein | 39% | 30% |
| Carbohydrates | 53% | 59% |
| Fat | 8% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both napa cabbage and bok choy are low in carbohydrates - napa cabbage has 2.2g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Bok choy has more dietary fiber than napa cabbage - bok choy has 1g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than bok choy - bok choy has 1.2g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Napa cabbage and bok choy contain similar amounts of protein - napa cabbage has 1.1g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both bok choy and napa cabbage are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 13 times more Vitamin C than napa cabbage - napa cabbage has 3.2mg 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 16 times more Vitamin A than napa cabbage - napa cabbage has 13ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Bok choy and napa cabbage contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Bok choy has more Vitamin K than napa cabbage - bok choy has 45.5ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Bok choy has more thiamin, riboflavin and Vitamin B6. Both bok choy and napa cabbage contain significant amounts of niacin, pantothenic acid and folate.
| Bok Choy | Napa Cabbage | |
|---|---|---|
| Thiamin | 0.04 MG | 0.005 MG |
| Riboflavin | 0.07 MG | 0.025 MG |
| Niacin | 0.5 MG | 0.466 MG |
| Pantothenic acid | 0.088 MG | 0.035 MG |
| Vitamin B6 | 0.194 MG | 0.037 MG |
| Folate | 66 UG | 43 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 262% more calcium than napa cabbage - napa cabbage has 29mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Napa cabbage and bok choy contain similar amounts of iron - napa cabbage has 0.74mg 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 190% more potassium than napa cabbage - napa cabbage has 87mg 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, bok choy has more beta-carotene and lutein + zeaxanthin than napa cabbage per 100 grams, however, napa cabbage contains more alpha-carotene than bok choy per 100 grams.
| Bok Choy | Napa Cabbage | |
|---|---|---|
| beta-carotene | 2681 UG | 133 UG |
| alpha-carotene | 1 UG | 49 UG |
| lutein + zeaxanthin | 40 UG | ~ |
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.
Note: The specific food items compared are: Bok Choy (Cabbage, chinese (pak-choi), raw) and Napa Cabbage (Cabbage, napa, cooked) .
Bok Choy g
()
|
Daily Values (%) |
Cooked Napa Cabbage 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 napa cabbage or bok choy contain more calories in 100 grams?Napa cabbage and bok choy contain similar amounts of calories - napa cabbage has 12 calories in 100g and bok choy has 13 calories.
Is napa cabbage or bok choy better for protein?
Napa cabbage and bok choy contain similar amounts of protein - napa cabbage has 1.1g of protein per 100 grams and bok choy has 1.5g of protein.
Does napa cabbage or bok choy have more carbohydrates?
By weight, both napa cabbage and bok choy are low in carbohydrates - napa cabbage has 2.2g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does napa cabbage or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 260% more calcium than napa cabbage - napa cabbage has 29mg of calcium in 100 grams and bok choy has 105mg of calcium.