Portabella Mushroom vs. Bok Choy
Nutrition comparison of Portabella Mushroom and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
portabella mushroom
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in portabella mushroom and bok choy:
- Both portabella mushroom and bok choy are high in potassium.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- Portabella mushroom has more niacin, pantothenic acid and Vitamin B12, however, bok choy contains more folate.
USDA sources for nutritional information: Portabella Mushroom (Mushrooms, portabella, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Portabella mushroom and bok choy contain similar amounts of calories - portabella mushroom has 22 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, portabella mushroom is lighter in protein, heavier in carbs and heavier in fat compared to bok choy per calorie. Portabella mushroom has a macronutrient ratio of 31:57:12 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Portabella Mushroom | Bok Choy | |
|---|---|---|
| Protein | 31% | 39% |
| Carbohydrates | 57% | 53% |
| Fat | 12% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both portabella mushroom and bok choy are low in carbohydrates - portabella mushroom has 3.9g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in portabella mushroom are made of 66% sugar and 34% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Portabella mushroom and bok choy contain similar amounts of dietary fiber - portabella mushroom has 1.3g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Portabella mushroom and bok choy contain similar amounts of sugar - portabella mushroom has 2.5g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Portabella mushroom and bok choy contain similar amounts of protein - portabella mushroom has 2.1g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both portabella mushroom and bok choy are low in saturated fat - portabella mushroom has 0.01g 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 more Vitamin C than portabella mushroom - bok choy has 45mg of Vitamin C per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than portabella mushroom - bok choy has 223ug of Vitamin A per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin D
Portabella mushroom has more Vitamin D than bok choy - portabella mushroom has 10iu of Vitamin D per 100 grams and bok choy does not contain significant amounts.
Vitamin E
Portabella mushroom and bok choy contain similar amounts of Vitamin E - portabella mushroom has 0.02mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has more Vitamin K than portabella mushroom - bok choy has 45.5ug of Vitamin K per 100 grams and portabella mushroom does not contain significant amounts.
The B Vitamins
Portabella mushroom has more niacin, pantothenic acid and Vitamin B12, however, bok choy contains more folate. Both portabella mushroom and bok choy contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Portabella Mushroom | Bok Choy | |
|---|---|---|
| Thiamin | 0.059 MG | 0.04 MG |
| Riboflavin | 0.13 MG | 0.07 MG |
| Niacin | 4.494 MG | 0.5 MG |
| Pantothenic acid | 1.14 MG | 0.088 MG |
| Vitamin B6 | 0.148 MG | 0.194 MG |
| Folate | 28 UG | 66 UG |
| Vitamin B12 | 0.05 UG | ~ |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 34 times more calcium than portabella mushroom - portabella mushroom has 3mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 158% more iron than portabella mushroom - portabella mushroom has 0.31mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both portabella mushroom and bok choy are high in potassium. Portabella mushroom has 44% more potassium than bok choy - portabella mushroom has 364mg of potassium per 100 grams and bok choy has 252mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, portabella mushroom has more linoleic acid than bok choy per 100 grams.
| Portabella Mushroom | Bok Choy | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.148 G | 0.042 G |
| Total | 0.151 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.
Note: The specific food items compared are: Portabella Mushroom (Mushrooms, portabella, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Portabella Mushroom g
()
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Daily Values (%) |
Bok Choy g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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| UG % |
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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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UG % | |
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5% | copper | 5% |
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MG % | |
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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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UG % | |
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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 portabella mushroom or bok choy contain more calories in 100 grams?Portabella mushroom and bok choy contain similar amounts of calories - portabella mushroom has 22 calories in 100g and bok choy has 13 calories.
Is portabella mushroom or bok choy better for protein?
Portabella mushroom and bok choy contain similar amounts of protein - portabella mushroom has 2.1g of protein per 100 grams and bok choy has 1.5g of protein.
Does portabella mushroom or bok choy have more carbohydrates?
By weight, both portabella mushroom and bok choy are low in carbohydrates - portabella mushroom has 3.9g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in portabella mushroom are made of 70% sugar and 30% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does portabella mushroom or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 34 times more calcium than portabella mushroom - portabella mushroom has 3mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does portabella mushroom or bok choy contain more potassium?
Both portabella mushroom and bok choy are high in potassium. Portabella mushroom has 40% more potassium than bok choy - portabella mushroom has 364mg of potassium in 100 grams and bok choy has 252mg of potassium.