Bok Choy vs. Pickles
Nutrition comparison of Bok Choy and Pickles
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
pickles
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and pickles:
- Both pickles and bok choy are high in calcium.
- Bok choy has more niacin, Vitamin B6 and folate.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Pickles (Pickles, cucumber, dill or kosher dill) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pickles and bok choy contain similar amounts of calories - pickle has 12 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is much heavier in protein, lighter in carbs and lighter in fat compared to pickles per calorie. Bok choy has a macronutrient ratio of 36:53:11 and for pickles, 14:67:19 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Pickles | |
|---|---|---|
| Protein | 36% | 14% |
| Carbohydrates | 53% | 67% |
| Fat | 11% | 19% |
| Alcohol | ~ | ~ |
carbohydrates
Both pickles and bok choy are low in carbohydrates - pickle has 2.4g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in pickles are made of 52% sugar and 48% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Pickles and bok choy contain similar amounts of dietary fiber - pickle has 1g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Pickles and bok choy contain similar amounts of sugar - pickle has 1.1g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Pickles and bok choy contain similar amounts of protein - pickle has 0.5g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both pickles and bok choy are low in saturated fat - pickle has 0.08g 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 18 times more Vitamin C than pickle - pickle has 2.3mg 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 36 times more Vitamin A than pickle - pickle has 6ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Pickles and bok choy contain similar amounts of Vitamin E - pickle has 0.03mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 163% more Vitamin K than pickle - pickle has 17.3ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Bok choy has more niacin, Vitamin B6 and folate. Both bok choy and pickles contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Bok Choy | Pickles | |
|---|---|---|
| Thiamin | 0.04 MG | 0.045 MG |
| Riboflavin | 0.07 MG | 0.057 MG |
| Niacin | 0.5 MG | 0.109 MG |
| Pantothenic acid | 0.088 MG | 0.201 MG |
| Vitamin B6 | 0.194 MG | 0.035 MG |
| Folate | 66 UG | 8 UG |
Minerals
calcium
Both pickles and bok choy are high in calcium. Bok choy has 84% more calcium than pickle - pickle has 57mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 208% more iron than pickle - pickle has 0.26mg 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 115% more potassium than pickle - pickle has 117mg 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 pickles contain significant amounts of lutein + zeaxanthin.
| Bok Choy | Pickles | |
|---|---|---|
| beta-carotene | 2681 UG | 53 UG |
| alpha-carotene | 1 UG | 13 UG |
| lutein + zeaxanthin | 40 UG | 28 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bok choy and pickles contain significant amounts of alpha linoleic acid (ALA).
| Bok Choy | Pickles | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.07 G |
| Total | 0.055 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and pickles contain significant amounts of linoleic acid.
| Bok Choy | Pickles | |
|---|---|---|
| linoleic acid | 0.042 G | 0.052 G |
| Total | 0.042 G | 0.052 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 Bok Choy or Pickles .
Bok Choy g
()
|
Daily Values (%) |
Pickles 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 % |
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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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 % |
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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 pickles or bok choy contain more calories in 100 grams?Pickles and bok choy contain similar amounts of calories - pickle has 12 calories in 100g and bok choy has 13 calories.
Is pickles or bok choy better for protein?
Pickles and bok choy contain similar amounts of protein - pickle has 0.5g of protein per 100 grams and bok choy has 1.5g of protein.
Does pickles or bok choy have more carbohydrates?
By weight, both pickles and bok choy are low in carbohydrates - pickle has 2.4g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in pickles are made of 50% sugar and 50% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does pickles or bok choy contain more calcium?
Both pickles and bok choy are high in calcium. Bok choy has 80% more calcium than pickle - pickle has 57mg of calcium in 100 grams and bok choy has 105mg of calcium.