Salmon vs. Bok Choy
Nutrition comparison of Salmon and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and bok choy:
- Both bok choy and salmon are high in potassium.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than bok choy.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, bok choy contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and bok choy has 90% less calories than salmon - bok choy has 13 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Salmon has a macronutrient ratio of 67:0:33 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Bok Choy | |
|---|---|---|
| Protein | 67% | 39% |
| Carbohydrates | ~ | 53% |
| Fat | 33% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both bok choy and salmon are low in carbohydrates - bok choy has 2.2g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Bok choy has more dietary fiber than salmon - bok choy has 1g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than bok choy - bok choy has 1.2g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 12 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both bok choy and salmon are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and bok choy are low in trans fat - salmon has 0.03g of trans fat per 100 grams and bok choy does not contain significant amounts.
cholesterol
Bok choy has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and bok choy does not contain significant amounts.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than salmon - bok choy has 45mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 537% more Vitamin A than salmon - bok choy has 223ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than bok choy - salmon has 435iu of Vitamin D per 100 grams and bok choy does not contain significant amounts.
Vitamin E
Bok choy and salmon contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Bok choy has 112 times more Vitamin K than salmon - bok choy has 45.5ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, bok choy contains more folate. Both salmon and bok choy contain significant amounts of thiamin and riboflavin.
| Salmon | Bok Choy | |
|---|---|---|
| Thiamin | 0.08 MG | 0.04 MG |
| Riboflavin | 0.105 MG | 0.07 MG |
| Niacin | 7.995 MG | 0.5 MG |
| Pantothenic acid | 1.03 MG | 0.088 MG |
| Vitamin B6 | 0.611 MG | 0.194 MG |
| Folate | 4 UG | 66 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 14 times more calcium than salmon - bok choy has 105mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Bok choy has 111% more iron than salmon - bok choy has 0.8mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both bok choy and salmon are high in potassium. Salmon has 45% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than bok choy per 100 grams. Both salmon and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.055 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and bok choy contain significant amounts of linoleic acid.
| Salmon | Bok Choy | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.042 G |
| Total | 0.085 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.
Salmon g
()
|
Daily Values (%) |
Bok Choy 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 bok choy or salmon contain more calories in 100 grams?Salmon is high in calories and bok choy has 90% less calories than salmon - bok choy has 13 calories in 100g and salmon has 127 calories.
Is bok choy or salmon better for protein?
Salmon is a fantastic source of protein and it has 12 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and salmon has 20.5g of protein.
Does bok choy or salmon have more carbohydrates?
By weight, both bok choy and salmon are low in carbohydrates - bok choy has 2.2g of carbs for 100g and salmon has no carbs..
Does bok choy or salmon contain more calcium?
Bok choy is a rich source of calcium and it has 14 times more calcium than salmon - bok choy has 105mg of calcium in 100 grams and salmon has 7mg of calcium.
Does bok choy or salmon contain more potassium?
Both bok choy and salmon are high in potassium. Salmon has 50% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and salmon has 366mg of potassium.