Peanuts vs. Bok Choy
Nutrition comparison of Peanuts and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and bok choy:
- Both bok choy and peanuts are high in calcium and potassium.
- Bok choy has 8.7 times less carbohydrates than peanut.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Peanut is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and bok choy has 98% less calories than peanut - bok choy has 13 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is much lighter in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Bok Choy | |
|---|---|---|
| Protein | 16% | 39% |
| Carbohydrates | 14% | 53% |
| Fat | 71% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 8.7 times less carbohydrates than peanut - bok choy has 2.2g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has 740% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Bok choy and peanuts contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 15 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and bok choy has 100% less saturated fat than peanut - bok choy has 0.03g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and bok choy are low in trans fat - peanut has 0.03g of trans fat per 100 grams and bok choy does not contain significant amounts.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than peanut - bok choy has 45mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than peanut - bok choy has 223ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 53 times more Vitamin E than bok choy - bok choy has 0.09mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Bok choy has more Vitamin K than peanut - bok choy has 45.5ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both peanuts and bok choy contain significant amounts of folate.
| Peanuts | Bok Choy | |
|---|---|---|
| Thiamin | 0.152 MG | 0.04 MG |
| Riboflavin | 0.197 MG | 0.07 MG |
| Niacin | 14.355 MG | 0.5 MG |
| Pantothenic acid | 1.011 MG | 0.088 MG |
| Vitamin B6 | 0.466 MG | 0.194 MG |
| Folate | 97 UG | 66 UG |
Minerals
calcium
Both bok choy and peanuts are high in calcium. Bok choy has 81% more calcium than peanut - bok choy has 105mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 98% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both bok choy and peanuts are high in potassium. Peanut has 152% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.055 G |
| Total | 0.026 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than bok choy per 100 grams.
| Peanuts | Bok Choy | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.042 G |
| Total | 9.719 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.
Peanuts g
()
|
Daily Values (%) |
Bok Choy 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 % |
|
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 peanuts contain more calories in 100 grams?Peanut is high in calories and bok choy has 100% less calories than peanut - bok choy has 13 calories in 100g and peanut has 587 calories.
Is bok choy or peanuts better for protein?
Peanut is a fantastic source of protein and it has 15 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and peanut has 24.4g of protein.
Does bok choy or peanuts have more carbohydrates?
By weight, bok choy has 8.7 times fewer carbohydrates than peanut - bok choy has 2.2g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does bok choy or peanuts contain more calcium?
Both bok choy and peanuts are high in calcium. Bok choy has 80% more calcium than peanut - bok choy has 105mg of calcium in 100 grams and peanut has 58mg of calcium.
Does bok choy or peanuts contain more potassium?
Both bok choy and peanuts are high in potassium. Peanut has 150% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and peanut has 634mg of potassium.