Watermelon vs. Bok Choy
Nutrition comparison of Watermelon and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and bok choy:
- Bok choy has 4.2 times less sugar than watermelon.
- Bok choy has more beta-carotene and lutein + zeaxanthin than watermelon, however, watermelon contains more lycopene than bok choy.
- Bok choy has more riboflavin, niacin, Vitamin B6 and folate.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and bok choy contain similar amounts of calories - watermelon has 30 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, watermelon is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Bok Choy | |
|---|---|---|
| Protein | 7% | 39% |
| Carbohydrates | 90% | 53% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and bok choy contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Bok choy has 150% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Bok choy has 4.2 times less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Watermelon and bok choy contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both watermelon and bok choy are low in saturated fat - watermelon has 0.02g 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 456% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 696% more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Watermelon and bok choy contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 454 times more Vitamin K than watermelon - watermelon has 0.1ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Bok choy has more riboflavin, niacin, Vitamin B6 and folate. Both watermelon and bok choy contain significant amounts of thiamin and pantothenic acid.
| Watermelon | Bok Choy | |
|---|---|---|
| Thiamin | 0.033 MG | 0.04 MG |
| Riboflavin | 0.021 MG | 0.07 MG |
| Niacin | 0.178 MG | 0.5 MG |
| Pantothenic acid | 0.221 MG | 0.088 MG |
| Vitamin B6 | 0.045 MG | 0.194 MG |
| Folate | 3 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 14 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 233% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Bok choy is a great source of potassium and it has 125% more potassium than watermelon - watermelon has 112mg 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, watermelon has more luteolin than bok choy per 100 grams, however, bok choy contains more kaempferol, apigenin and quercetin than watermelon per 100 grams.
| Watermelon | Bok Choy | |
|---|---|---|
| luteolin | 0.46 mg | 0.09 mg |
| kaempferol | 0.45 mg | 4.33 mg |
| apigenin | ~ | 0.24 mg |
| myricetin | ~ | 0.03 mg |
| Quercetin | ~ | 2.06 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, bok choy has more beta-carotene and lutein + zeaxanthin than watermelon per 100 grams, however, watermelon contains more lycopene than bok choy per 100 grams.
| Watermelon | Bok Choy | |
|---|---|---|
| beta-carotene | 303 UG | 2681 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 40 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and bok choy contain small amounts of linoleic acid.
| Watermelon | Bok Choy | |
|---|---|---|
| linoleic acid | 0.05 G | 0.042 G |
| Total | 0.05 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.
Note: The specific food items compared are: Watermelon (Watermelon, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Watermelon 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 watermelon or bok choy contain more calories in 100 grams?Watermelon and bok choy contain similar amounts of calories - watermelon has 30 calories in 100g and bok choy has 13 calories.
Is watermelon or bok choy better for protein?
Watermelon and bok choy contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and bok choy has 1.5g of protein.
Does watermelon or bok choy have more carbohydrates?
By weight, watermelon and bok choy contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does watermelon or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 14 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and bok choy has 105mg of calcium.