Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and romaine lettuce:
Romaine lettuce and bok choy contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is heavier in protein, lighter in carbs and similar to romaine lettuce for fat. Bok choy has a macronutrient ratio of 36:53:11 and for romaine lettuce, 24:63:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Bok Choy | Romaine Lettuce | |
---|---|---|
Protein | 36% | 24% |
Carbohydrates | 53% | 63% |
Fat | 11% | 13% |
Alcohol | ~ | ~ |
Both romaine lettuce and bok choy are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
Romaine lettuce is a great source of dietary fiber and it has 110% more dietary fiber than bok choy - romaine lettuce has 2.1g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
Romaine lettuce and bok choy contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and bok choy has 1.2g of sugar.
Romaine lettuce and bok choy contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and bok choy has 1.5g of protein.
Both romaine lettuce and bok choy are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Bok choy is an excellent source of Vitamin C and it has 10 times more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Both romaine lettuce and bok choy are high in Vitamin A. Romaine lettuce has 96% more Vitamin A than bok choy - romaine lettuce has 436ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Romaine lettuce and bok choy contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Romaine lettuce is a great source of Vitamin K and it has 125% more Vitamin K than bok choy - romaine lettuce has 102.5ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
Bok choy has more Vitamin B6. Both bok choy and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
Bok Choy | Romaine Lettuce | |
---|---|---|
Thiamin | 0.04 MG | 0.072 MG |
Riboflavin | 0.07 MG | 0.067 MG |
Niacin | 0.5 MG | 0.313 MG |
Pantothenic acid | 0.088 MG | 0.142 MG |
Vitamin B6 | 0.194 MG | 0.074 MG |
Folate | 66 UG | 136 UG |
Bok choy is an excellent source of calcium and it has 218% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and bok choy has 105mg of calcium.
Romaine lettuce and bok choy contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and bok choy has 0.8mg of iron.
Both romaine lettuce and bok choy are high in potassium. Romaine lettuce is very similar to romaine lettuce for potassium - romaine lettuce has 247mg of potassium per 100 grams and bok choy has 252mg of potassium.
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 bok choy and romaine lettuce contain significant amounts of quercetin.
Bok Choy | Romaine Lettuce | |
---|---|---|
apigenin | 0.24 mg | ~ |
luteolin | 0.09 mg | 0.05 mg |
kaempferol | 4.33 mg | 0.02 mg |
myricetin | 0.03 mg | ~ |
Quercetin | 2.06 mg | 2.2 mg |
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 romaine lettuce contain significant amounts of beta-carotene.
Bok Choy | Romaine Lettuce | |
---|---|---|
beta-carotene | 2681 UG | 5226 UG |
alpha-carotene | 1 UG | ~ |
lutein + zeaxanthin | 40 UG | 2312 UG |
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than bok choy per 100 grams.
Bok Choy | Romaine Lettuce | |
---|---|---|
alpha linoleic acid | 0.055 G | 0.113 G |
Total | 0.055 G | 0.113 G |
Comparing omega-6 fatty acids, both bok choy and romaine lettuce contain small amounts of linoleic acid.
Bok Choy | Romaine Lettuce | |
---|---|---|
linoleic acid | 0.042 G | 0.047 G |
Total | 0.042 G | 0.047 G |
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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Bok Choy g
()
|
Daily Values (%) |
Romaine Lettuce 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 % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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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 % |
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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% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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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% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
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UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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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% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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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 | |||