Bok Choy vs. Squash
Nutrition comparison of Bok Choy and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and squash:
- Both squash and bok choy are high in Vitamin A, Vitamin C, calcium and potassium.
- Bok choy has 3.8 times less carbohydrates than squash.
- Bok choy has 68% less calories than squash.
- Bok choy has more riboflavin and folate, however, squash contains more pantothenic acid.
- Squash has more alpha-carotene than bok choy, however, bok choy contains more lutein + zeaxanthin than squash.
- Squash is an excellent source of dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 68% less calories than squash - squash has 40 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 heavier in fat compared to squash per calorie. Bok choy has a macronutrient ratio of 39:53:8 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Squash | |
|---|---|---|
| Protein | 39% | 8% |
| Carbohydrates | 53% | 91% |
| Fat | 8% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 3.8 times less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 220% more dietary fiber than bok choy - squash has 3.2g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Squash and bok choy contain similar amounts of sugar - squash has 2g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Squash and bok choy contain similar amounts of protein - squash has 0.9g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both squash and bok choy are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both squash and bok choy are high in Vitamin C. Bok choy has 198% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Both squash and bok choy are high in Vitamin A. Squash has 150% more Vitamin A than bok choy - squash has 558ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Squash and bok choy contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 44 times more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Bok choy has more riboflavin and folate, however, squash contains more pantothenic acid. Both bok choy and squash contain significant amounts of thiamin, niacin and Vitamin B6.
| Bok Choy | Squash | |
|---|---|---|
| Thiamin | 0.04 MG | 0.072 MG |
| Riboflavin | 0.07 MG | 0.017 MG |
| Niacin | 0.5 MG | 0.969 MG |
| Pantothenic acid | 0.088 MG | 0.359 MG |
| Vitamin B6 | 0.194 MG | 0.124 MG |
| Folate | 66 UG | 19 UG |
Minerals
calcium
Both squash and bok choy are high in calcium. Bok choy has 156% more calcium than squash - squash has 41mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Squash and bok choy contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both squash and bok choy are high in potassium. Squash has 13% more potassium than bok choy - squash has 284mg 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, squash has more alpha-carotene than bok choy per 100 grams, however, bok choy contains more lutein + zeaxanthin than squash per 100 grams. Both bok choy and squash contain significant amounts of beta-carotene.
| Bok Choy | Squash | |
|---|---|---|
| beta-carotene | 2681 UG | 4570 UG |
| alpha-carotene | 1 UG | 1130 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 squash per 100 grams.
| Bok Choy | Squash | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.024 G |
| Total | 0.055 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and squash contain small amounts of linoleic acid.
| Bok Choy | Squash | |
|---|---|---|
| linoleic acid | 0.042 G | 0.014 G |
| Total | 0.042 G | 0.014 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.
Bok Choy g
()
|
Daily Values (%) |
Cooked Squash g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
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% |
|
UG % | |
| MG % |
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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 squash or bok choy contain more calories in 100 grams?Bok choy has 70% less calories than squash - squash has 40 calories in 100g and bok choy has 13 calories.
Is squash or bok choy better for protein?
Squash and bok choy contain similar amounts of protein - squash has 0.9g of protein per 100 grams and bok choy has 1.5g of protein.
Does squash or bok choy have more carbohydrates?
By weight, bok choy has 3.8 times fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does squash or bok choy contain more calcium?
Both squash and bok choy are high in calcium. Bok choy has 160% more calcium than squash - squash has 41mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does squash or bok choy contain more potassium?
Both squash and bok choy are high in potassium. Squash has 10% more potassium than bok choy - squash has 284mg of potassium in 100 grams and bok choy has 252mg of potassium.