Bok Choy vs. Romaine Lettuce

Nutrition comparison of Bok Choy and Romaine Lettuce


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:

  • Both romaine lettuce and bok choy are high in Vitamin A and potassium.
  • Bok choy has more Vitamin B6.
  • Bok choy is an excellent source of Vitamin C and calcium.
  • Romaine lettuce is a great source of Vitamin K and dietary fiber.
Detailed nutritional comparison of bok choy and romaine lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Bok Choy src
Image of Romaine Lettuce src

Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

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 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

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

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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 Romaine Lettuce (Lettuce, cos or romaine, raw) .

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FAQ

Does romaine lettuce or bok choy contain more calories in 100 grams?
Romaine lettuce and bok choy contain similar amounts of calories - romaine lettuce has 17 calories in 100g and bok choy has 13 calories.

Is romaine lettuce or bok choy better for protein?
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.

Does romaine lettuce or bok choy have more carbohydrates?
By weight, both romaine lettuce and bok choy are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.

Does romaine lettuce or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 220% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and bok choy has 105mg of calcium.

Does romaine lettuce or bok choy contain more potassium?
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 in 100 grams and bok choy has 252mg of potassium.