Bok Choy vs. Nori
Nutrition comparison of Bok Choy and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and nori:
- Both nori and bok choy are high in Vitamin A, Vitamin C, calcium and potassium.
- Bok choy has 63% less calories than nori.
- Nori has more thiamin, riboflavin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 63% less calories than nori - nori has 35 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is much lighter in protein, heavier in carbs and heavier in fat compared to nori per calorie. Bok choy has a macronutrient ratio of 39:53:8 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Nori | |
|---|---|---|
| Protein | 39% | 67% |
| Carbohydrates | 53% | 33% |
| Fat | 8% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and bok choy contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Bok choy has 233% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Nori and bok choy contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Nori has 287% more protein than bok choy - nori has 5.8g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both nori and bok choy are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both nori and bok choy are high in Vitamin C. Bok choy has 15% more Vitamin C than nori - nori has 39mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Both nori and bok choy are high in Vitamin A. Nori has 17% more Vitamin A than bok choy - nori has 260ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Nori and bok choy contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 10 times more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both bok choy and nori contain significant amounts of Vitamin B6.
| Bok Choy | Nori | |
|---|---|---|
| Thiamin | 0.04 MG | 0.098 MG |
| Riboflavin | 0.07 MG | 0.446 MG |
| Niacin | 0.5 MG | 1.47 MG |
| Pantothenic acid | 0.088 MG | 0.521 MG |
| Vitamin B6 | 0.194 MG | 0.159 MG |
| Folate | 66 UG | 146 UG |
Minerals
calcium
Both nori and bok choy are high in calcium. Bok choy has 50% more calcium than nori - nori has 70mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Nori has 125% more iron than bok choy - nori has 1.8mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both nori and bok choy are high in potassium. Nori has 41% more potassium than bok choy - nori has 356mg 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, both bok choy and nori contain significant amounts of beta-carotene.
| Bok Choy | Nori | |
|---|---|---|
| beta-carotene | 2681 UG | 3121 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 nori per 100 grams, however, nori contains more epa than bok choy per 100 grams.
| Bok Choy | Nori | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.055 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and nori contain small amounts of linoleic acid.
| Bok Choy | Nori | |
|---|---|---|
| linoleic acid | 0.042 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.042 G | 0.013 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.
Bok Choy g
()
|
Daily Values (%) |
Nori g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 nori or bok choy contain more calories in 100 grams?Bok choy has 60% less calories than nori - nori has 35 calories in 100g and bok choy has 13 calories.
Is nori or bok choy better for protein?
Nori has 290% more protein than bok choy - nori has 5.8g of protein per 100 grams and bok choy has 1.5g of protein.
Does nori or bok choy have more carbohydrates?
By weight, nori and bok choy contain similar amounts of carbs - nori has 5.1g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does nori or bok choy contain more calcium?
Both nori and bok choy are high in calcium. Bok choy has 50% more calcium than nori - nori has 70mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does nori or bok choy contain more potassium?
Both nori and bok choy are high in potassium. Nori has 40% more potassium than bok choy - nori has 356mg of potassium in 100 grams and bok choy has 252mg of potassium.