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.
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.
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, 23:64:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Romaine Lettuce | |
|---|---|---|
| Protein | 36% | 23% |
| Carbohydrates | 53% | 64% |
| 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 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 Bok Choy or Romaine Lettuce .
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
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Daily Values (%) |
Romaine Lettuce g
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| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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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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5% | copper | 5% |
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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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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.