Bok Choy vs. Butterhead Lettuce
Nutrition comparison of Bok Choy and Butterhead 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
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and butterhead lettuce:
- Both butterhead 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.
- Butterhead lettuce is a great source of Vitamin K.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce and bok choy contain similar amounts of calories - butterhead lettuce has 13 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is similar to butterhead lettuce for protein, carbs and fat. Bok choy has a macronutrient ratio of 36:53:11 and for butterhead lettuce, 33:54:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Butterhead Lettuce | |
|---|---|---|
| Protein | 36% | 33% |
| Carbohydrates | 53% | 54% |
| Fat | 11% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and bok choy are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Butterhead lettuce and bok choy contain similar amounts of dietary fiber - butterhead lettuce has 1.1g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Butterhead lettuce and bok choy contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Butterhead lettuce and bok choy contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both butterhead lettuce and bok choy are low in saturated fat - butterhead lettuce has 0.03g 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 11 times more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Both butterhead lettuce and bok choy are high in Vitamin A. Bok choy has 34% more Vitamin A than butterhead lettuce - butterhead lettuce has 166ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Butterhead lettuce and bok choy contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 125% more Vitamin K than bok choy - butterhead lettuce has 102.3ug 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 butterhead lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Bok Choy | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.04 MG | 0.057 MG |
| Riboflavin | 0.07 MG | 0.062 MG |
| Niacin | 0.5 MG | 0.357 MG |
| Pantothenic acid | 0.088 MG | 0.15 MG |
| Vitamin B6 | 0.194 MG | 0.082 MG |
| Folate | 66 UG | 73 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 200% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Butterhead lettuce has 55% more iron than bok choy - butterhead lettuce has 1.2mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both butterhead lettuce and bok choy are high in potassium. Butterhead lettuce is very similar to butterhead lettuce for potassium - butterhead lettuce has 238mg 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 butterhead lettuce contain significant amounts of quercetin.
| Bok Choy | Butterhead Lettuce | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 4.33 mg | 0.02 mg |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 2.73 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 butterhead lettuce contain significant amounts of beta-carotene.
| Bok Choy | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 2681 UG | 1987 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 40 UG | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bok choy and butterhead lettuce contain significant amounts of alpha linoleic acid (ALA).
| Bok Choy | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.083 G |
| Total | 0.055 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and butterhead lettuce contain small amounts of linoleic acid.
| Bok Choy | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 0.042 G | 0.034 G |
| Total | 0.042 G | 0.034 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: Bok Choy (Cabbage, chinese (pak-choi), raw) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Bok Choy g
()
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Daily Values (%) |
Butterhead Lettuce g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or bok choy contain more calories in 100 grams?Butterhead lettuce and bok choy contain similar amounts of calories - butterhead lettuce has 13 calories in 100g and bok choy has 13 calories.
Is butterhead lettuce or bok choy better for protein?
Butterhead lettuce and bok choy contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and bok choy has 1.5g of protein.
Does butterhead lettuce or bok choy have more carbohydrates?
By weight, both butterhead lettuce and bok choy are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does butterhead lettuce or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 200% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does butterhead lettuce or bok choy contain more potassium?
Both butterhead lettuce and bok choy are high in potassium. Butterhead lettuce is very similar to butterhead lettuce for potassium - butterhead lettuce has 238mg of potassium in 100 grams and bok choy has 252mg of potassium.