Bok Choy vs. Cabbage
Nutrition comparison of Bok Choy and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and cabbage:
- Both cabbage and bok choy are high in Vitamin C.
- Bok choy has more beta-carotene than cabbage, however, cabbage contains more alpha-carotene than bok choy.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and calcium.
- Cabbage is a great source of dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cabbage and bok choy contain similar amounts of calories - cabbage has 25 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 cabbage per calorie. Bok choy has a macronutrient ratio of 39:53:8 and for cabbage, 17:79:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Cabbage | |
|---|---|---|
| Protein | 39% | 17% |
| Carbohydrates | 53% | 79% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage and bok choy contain similar amounts of carbs - cabbage has 5.8g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in cabbage are made of 56% sugar and 44% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Cabbage is a great source of dietary fiber and it has 150% more dietary fiber than bok choy - cabbage has 2.5g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Cabbage and bok choy contain similar amounts of sugar - cabbage has 3.2g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Cabbage and bok choy contain similar amounts of protein - cabbage has 1.3g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both cabbage and bok choy are low in saturated fat - cabbage has 0.03g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both cabbage and bok choy are high in Vitamin C. Bok choy has 23% more Vitamin C than cabbage - cabbage has 36.6mg 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 43 times more Vitamin A than cabbage - cabbage has 5ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Cabbage and bok choy contain similar amounts of Vitamin E - cabbage has 0.15mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Cabbage has 67% more Vitamin K than bok choy - cabbage has 76ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Both bok choy and cabbage contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Bok Choy | Cabbage | |
|---|---|---|
| Thiamin | 0.04 MG | 0.061 MG |
| Riboflavin | 0.07 MG | 0.04 MG |
| Niacin | 0.5 MG | 0.234 MG |
| Pantothenic acid | 0.088 MG | 0.212 MG |
| Vitamin B6 | 0.194 MG | 0.124 MG |
| Folate | 66 UG | 43 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 163% more calcium than cabbage - cabbage has 40mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Cabbage and bok choy contain similar amounts of iron - cabbage has 0.47mg 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 48% more potassium than cabbage - cabbage has 170mg 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 cabbage contain small amounts of luteolin.
| Bok Choy | Cabbage | |
|---|---|---|
| apigenin | 0.24 mg | 0.08 mg |
| luteolin | 0.09 mg | 0.1 mg |
| kaempferol | 4.33 mg | 0.18 mg |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 0.28 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 than cabbage per 100 grams, however, cabbage contains more alpha-carotene than bok choy per 100 grams. Both bok choy and cabbage contain significant amounts of lutein + zeaxanthin.
| Bok Choy | Cabbage | |
|---|---|---|
| beta-carotene | 2681 UG | 42 UG |
| alpha-carotene | 1 UG | 33 UG |
| lutein + zeaxanthin | 40 UG | 30 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both bok choy and cabbage contain small amounts of linoleic acid.
| Bok Choy | Cabbage | |
|---|---|---|
| linoleic acid | 0.042 G | 0.017 G |
| Total | 0.042 G | 0.017 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 (%) |
Cabbage 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 % |
|
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 cabbage or bok choy contain more calories in 100 grams?Cabbage and bok choy contain similar amounts of calories - cabbage has 25 calories in 100g and bok choy has 13 calories.
Is cabbage or bok choy better for protein?
Cabbage and bok choy contain similar amounts of protein - cabbage has 1.3g of protein per 100 grams and bok choy has 1.5g of protein.
Does cabbage or bok choy have more carbohydrates?
By weight, cabbage and bok choy contain similar amounts of carbs - cabbage has 5.8g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in cabbage are made of 60% sugar and 40% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does cabbage or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 160% more calcium than cabbage - cabbage has 40mg of calcium in 100 grams and bok choy has 105mg of calcium.