Pineapple vs. Bok Choy
Nutrition comparison of Pineapple and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and bok choy:
- Both pineapple and bok choy are high in Vitamin C.
- Bok choy has 5 times less carbohydrates than pineapple.
- Bok choy has 7.3 times less sugar than pineapple.
- Bok choy has 74% less calories than pineapple.
- Bok choy has more folate.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 74% less calories than pineapple - pineapple has 50 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, pineapple is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Pineapple has a macronutrient ratio of 4:95:2 and for bok choy, 36:53:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Bok Choy | |
|---|---|---|
| Protein | 4% | 36% |
| Carbohydrates | 95% | 53% |
| Fat | 2% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 5 times less carbohydrates than pineapple - pineapple has 13.1g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Pineapple and bok choy contain similar amounts of dietary fiber - pineapple has 1.4g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Bok choy has 7.3 times less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Pineapple and bok choy contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both pineapple and bok choy are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both pineapple and bok choy are high in Vitamin C. Pineapple has a little more Vitamin C (6%) than bok choy by weight - pineapple has 47.8mg 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 73 times more Vitamin A than pineapple - pineapple has 3ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Pineapple and bok choy contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 64 times more Vitamin K than pineapple - pineapple has 0.7ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Bok choy has more folate. Both pineapple and bok choy contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Pineapple | Bok Choy | |
|---|---|---|
| Thiamin | 0.079 MG | 0.04 MG |
| Riboflavin | 0.032 MG | 0.07 MG |
| Niacin | 0.5 MG | 0.5 MG |
| Pantothenic acid | 0.213 MG | 0.088 MG |
| Vitamin B6 | 0.112 MG | 0.194 MG |
| Folate | 18 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 708% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 176% more iron than pineapple - pineapple has 0.29mg 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 131% more potassium than pineapple - pineapple has 109mg 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, both pineapple and bok choy contain small amounts of luteolin and myricetin.
| Pineapple | Bok Choy | |
|---|---|---|
| luteolin | 0.01 mg | 0.09 mg |
| myricetin | 0.01 mg | 0.03 mg |
| Quercetin | 0.14 mg | 2.06 mg |
| apigenin | ~ | 0.24 mg |
| kaempferol | ~ | 4.33 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,
| Pineapple | Bok Choy | |
|---|---|---|
| beta-carotene | 35 UG | 2681 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 pineapple per 100 grams.
| Pineapple | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.055 G |
| Total | 0.017 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple and bok choy contain small amounts of linoleic acid.
| Pineapple | Bok Choy | |
|---|---|---|
| linoleic acid | 0.023 G | 0.042 G |
| Total | 0.023 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 Pineapple or Bok Choy .
Pineapple g
()
|
Daily Values (%) |
Bok Choy 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 pineapple or bok choy contain more calories in 100 grams?Bok choy has 70% less calories than pineapple - pineapple has 50 calories in 100g and bok choy has 13 calories.
Is pineapple or bok choy better for protein?
Pineapple and bok choy contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and bok choy has 1.5g of protein.
Does pineapple or bok choy have more carbohydrates?
By weight, bok choy has 5 times fewer carbohydrates than pineapple - pineapple has 13.1g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does pineapple or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 710% more calcium than pineapple - pineapple has 13mg of calcium in 100 grams and bok choy has 105mg of calcium.