Yellow Mustard vs. Bok Choy
Nutrition comparison of Yellow Mustard and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yellow mustard
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yellow mustard and bok choy:
- Both bok choy and yellow mustard are high in calcium.
- Bok choy has 3.6 times less calories than yellow mustard.
- Bok choy has more beta-carotene than yellow mustard, however, yellow mustard contains more lutein + zeaxanthin than bok choy.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Yellow mustard has more thiamin and pantothenic acid, however, bok choy contains more Vitamin B6 and folate.
- Yellow mustard is an excellent source of dietary fiber.
USDA sources for nutritional information: Yellow Mustard (Mustard, prepared, yellow) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 3.6 times less calories than yellow mustard - bok choy has 13 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, yellow mustard is lighter in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Yellow mustard has a macronutrient ratio of 21:32:47 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yellow Mustard | Bok Choy | |
|---|---|---|
| Protein | 21% | 39% |
| Carbohydrates | 32% | 53% |
| Fat | 47% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy and yellow mustard contain similar amounts of carbs - bok choy has 2.2g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in yellow mustard comprise of 72% dietary fiber, 17% sugar and 12% starch.
dietary fiber
Yellow mustard is an excellent source of dietary fiber and it has 300% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Bok choy and yellow mustard contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Yellow mustard has 149% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Both bok choy and yellow mustard are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and bok choy are low in trans fat - yellow mustard has 0.01g of trans fat 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 149 times more Vitamin C than yellow mustard - bok choy has 45mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 43 times more Vitamin A than yellow mustard - bok choy has 223ug of Vitamin A per 100 grams and yellow mustard has 5ug of Vitamin A.
Vitamin E
Bok choy and yellow mustard contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Bok choy has 31 times more Vitamin K than yellow mustard - bok choy has 45.5ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Yellow mustard has more thiamin and pantothenic acid, however, bok choy contains more Vitamin B6 and folate. Both yellow mustard and bok choy contain significant amounts of riboflavin and niacin.
| Yellow Mustard | Bok Choy | |
|---|---|---|
| Thiamin | 0.177 MG | 0.04 MG |
| Riboflavin | 0.07 MG | 0.07 MG |
| Niacin | 0.565 MG | 0.5 MG |
| Pantothenic acid | 0.254 MG | 0.088 MG |
| Vitamin B6 | 0.07 MG | 0.194 MG |
| Folate | 7 UG | 66 UG |
Minerals
calcium
Both bok choy and yellow mustard are high in calcium. Bok choy has 67% more calcium than yellow mustard - bok choy has 105mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Yellow mustard has 101% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Bok choy is a great source of potassium and it has 66% more potassium than yellow mustard - bok choy has 252mg of potassium per 100 grams and yellow mustard has 152mg 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, bok choy has more beta-carotene than yellow mustard per 100 grams, however, yellow mustard contains more lutein + zeaxanthin than bok choy per 100 grams. Both yellow mustard and bok choy contain small amounts of alpha-carotene.
| Yellow Mustard | Bok Choy | |
|---|---|---|
| beta-carotene | 51 UG | 2681 UG |
| alpha-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 113 UG | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than bok choy per 100 grams.
| Yellow Mustard | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.374 G | 0.055 G |
| Total | 0.374 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, yellow mustard has more linoleic acid than bok choy per 100 grams.
| Yellow Mustard | Bok Choy | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 0.363 G | 0.042 G |
| Total | 0.373 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: Yellow Mustard (Mustard, prepared, yellow) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Yellow Mustard g
()
|
Daily Values (%) |
Bok Choy 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 % |
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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 % |
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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 % |
|
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 % |
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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 % |
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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 bok choy or yellow mustard contain more calories in 100 grams?Bok choy has 3.6 times less calories than yellow mustard - bok choy has 13 calories in 100g and yellow mustard has 60 calories.
Is bok choy or yellow mustard better for protein?
Yellow mustard has 150% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and yellow mustard has 3.7g of protein.
Does bok choy or yellow mustard have more carbohydrates?
By weight, bok choy and yellow mustard contain similar amounts of carbs - bok choy has 2.2g of carbs for 100g and yellow mustard has 5.8g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in yellow mustard comprise of 70% dietary fiber, 20% sugar and 10% starch.
Does bok choy or yellow mustard contain more calcium?
Both bok choy and yellow mustard are high in calcium. Bok choy has 70% more calcium than yellow mustard - bok choy has 105mg of calcium in 100 grams and yellow mustard has 63mg of calcium.