Bok Choy vs. Pumpkin Puree
Nutrition comparison of Bok Choy and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and pumpkin puree:
- Both pumpkin puree and bok choy are high in Vitamin A and potassium.
- Bok choy has 62% less calories than pumpkin puree.
- Bok choy is an excellent source of Vitamin C and calcium.
- Pumpkin puree has more beta-carotene and alpha-carotene than bok choy, however, bok choy contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more pantothenic acid, however, bok choy contains more Vitamin B6 and folate.
- Pumpkin puree is a great source of dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 62% less calories than pumpkin puree - pumpkin puree has 34 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is much heavier in protein, much lighter in carbs and similar to pumpkin puree for fat. Bok choy has a macronutrient ratio of 39:53:8 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Pumpkin Puree | |
|---|---|---|
| Protein | 39% | 11% |
| Carbohydrates | 53% | 82% |
| Fat | 8% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and bok choy contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 190% more dietary fiber than bok choy - pumpkin puree has 2.9g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Pumpkin puree and bok choy contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Pumpkin puree and bok choy contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both pumpkin puree and bok choy are low in saturated fat - pumpkin puree has 0.15g 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 971% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Both pumpkin puree and bok choy are high in Vitamin A. Pumpkin puree has 249% more Vitamin A than bok choy - pumpkin puree has 778ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Pumpkin puree and bok choy contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 184% more Vitamin K than pumpkin puree - pumpkin puree has 16ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Pumpkin puree has more pantothenic acid, however, bok choy contains more Vitamin B6 and folate. Both bok choy and pumpkin puree contain significant amounts of thiamin, riboflavin and niacin.
| Bok Choy | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.04 MG | 0.024 MG |
| Riboflavin | 0.07 MG | 0.054 MG |
| Niacin | 0.5 MG | 0.367 MG |
| Pantothenic acid | 0.088 MG | 0.4 MG |
| Vitamin B6 | 0.194 MG | 0.056 MG |
| Folate | 66 UG | 12 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 304% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Pumpkin puree has 74% more iron than bok choy - pumpkin puree has 1.4mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both pumpkin puree and bok choy are high in potassium. Bok choy has 22% more potassium than pumpkin puree - pumpkin puree has 206mg 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, pumpkin puree has more beta-carotene and alpha-carotene than bok choy per 100 grams, however, bok choy contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Bok Choy | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 2681 UG | 6940 UG |
| alpha-carotene | 1 UG | 4795 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 pumpkin puree per 100 grams.
| Bok Choy | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.008 G |
| Total | 0.055 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and pumpkin puree contain small amounts of linoleic acid.
| Bok Choy | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.042 G | 0.007 G |
| Total | 0.042 G | 0.007 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: Bok Choy (Cabbage, chinese (pak-choi), raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Bok Choy g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or bok choy contain more calories in 100 grams?Bok choy has 60% less calories than pumpkin puree - pumpkin puree has 34 calories in 100g and bok choy has 13 calories.
Is pumpkin puree or bok choy better for protein?
Pumpkin puree and bok choy contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and bok choy has 1.5g of protein.
Does pumpkin puree or bok choy have more carbohydrates?
By weight, pumpkin puree and bok choy contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does pumpkin puree or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 300% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does pumpkin puree or bok choy contain more potassium?
Both pumpkin puree and bok choy are high in potassium. Bok choy has 20% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and bok choy has 252mg of potassium.