Olives vs. Bok Choy
Nutrition comparison of Olives and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and bok choy:
- Both olives and bok choy are high in calcium.
- Bok choy has 83.4 times less saturated fat than olive.
- Bok choy has more beta-carotene than olive, however, olive contains more lutein + zeaxanthin than bok choy.
- Bok choy has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and bok choy has 89% less calories than olive - olive has 116 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Olives has a macronutrient ratio of 3:19:78 and for bok choy, 36:53:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Bok Choy | |
|---|---|---|
| Protein | 3% | 36% |
| Carbohydrates | 19% | 53% |
| Fat | 78% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and bok choy contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Olive has 60% more dietary fiber than bok choy - olive has 1.6g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Olive has less sugar than bok choy - bok choy has 1.2g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and bok choy contain similar amounts of protein - olive has 0.84g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Bok choy has 83.4 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 49 times more Vitamin C than olive - olive has 0.9mg 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 12 times more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Olive has 17 times more Vitamin E than bok choy - olive has 1.7mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 31 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Bok choy has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Bok Choy | |
|---|---|---|
| Thiamin | 0.003 MG | 0.04 MG |
| Riboflavin | ~ | 0.07 MG |
| Niacin | 0.037 MG | 0.5 MG |
| Pantothenic acid | 0.015 MG | 0.088 MG |
| Vitamin B6 | 0.009 MG | 0.194 MG |
| Folate | ~ | 66 UG |
Minerals
calcium
Both olives and bok choy are high in calcium. Bok choy has 19% more calcium than olive - olive has 88mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Olive is an excellent source of iron and it has 685% more iron than bok choy - olive has 6.3mg 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 30 times more potassium than olive - olive has 8mg 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, olive has more luteolin than bok choy per 100 grams, however, bok choy contains more apigenin, kaempferol and quercetin than olive per 100 grams.
| Olives | Bok Choy | |
|---|---|---|
| luteolin | 2.8 mg | 0.09 mg |
| apigenin | ~ | 0.24 mg |
| kaempferol | ~ | 4.33 mg |
| myricetin | ~ | 0.03 mg |
| Quercetin | ~ | 2.06 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, bok choy has more beta-carotene than olive per 100 grams, however, olive contains more lutein + zeaxanthin than bok choy per 100 grams.
| Olives | Bok Choy | |
|---|---|---|
| beta-carotene | 198 UG | 2681 UG |
| lutein + zeaxanthin | 510 UG | 40 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than bok choy per 100 grams.
| Olives | Bok Choy | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.042 G |
| Total | 0.684 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 Olives or Bok Choy .
Olives g
()
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Daily Values (%) |
Bok Choy g
()
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| 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% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | potassium | 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% | Vitamin K | 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 olives or bok choy contain more calories in 100 grams?Olive is high in calories and bok choy has 90% less calories than olive - olive has 116 calories in 100g and bok choy has 13 calories.
Is olives or bok choy better for protein?
Olives and bok choy contain similar amounts of protein - olive has 0.84g of protein per 100 grams and bok choy has 1.5g of protein.
Does olives or bok choy have more carbohydrates?
By weight, olives and bok choy contain similar amounts of carbs - olive has 6g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does olives or bok choy contain more calcium?
Both olives and bok choy are high in calcium. Bok choy has 20% more calcium than olive - olive has 88mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does olives or bok choy contain more iron?
Olive is an abundant source of iron and it has 690% more iron than bok choy - olive has 6.3mg of iron in 100 grams and bok choy has 0.8mg of iron.