Cantaloupe vs. Bok Choy
Nutrition comparison of Cantaloupe and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and bok choy:
- Both cantaloupe and bok choy are high in Vitamin A, Vitamin C and potassium.
- Bok choy has 5.6 times less sugar than cantaloupe.
- Bok choy has 62% less calories than cantaloupe.
- Bok choy has more riboflavin, Vitamin B6 and folate.
- Bok choy is an excellent source of calcium.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 62% less calories than cantaloupe - cantaloupe has 34 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, cantaloupe is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Bok Choy | |
|---|---|---|
| Protein | 9% | 39% |
| Carbohydrates | 87% | 53% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and bok choy contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Cantaloupe and bok choy contain similar amounts of dietary fiber - cantaloupe has 0.9g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Bok choy has 5.6 times less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Cantaloupe and bok choy contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both cantaloupe and bok choy are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and bok choy are high in Vitamin C. Bok choy has 23% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Both cantaloupe and bok choy are high in Vitamin A. Bok choy has 32% more Vitamin A than cantaloupe - cantaloupe has 169ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Cantaloupe and bok choy contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 17 times more Vitamin K than cantaloupe - cantaloupe has 2.5ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Bok choy has more riboflavin, Vitamin B6 and folate. Both cantaloupe and bok choy contain significant amounts of thiamin, niacin and pantothenic acid.
| Cantaloupe | Bok Choy | |
|---|---|---|
| Thiamin | 0.041 MG | 0.04 MG |
| Riboflavin | 0.019 MG | 0.07 MG |
| Niacin | 0.734 MG | 0.5 MG |
| Pantothenic acid | 0.105 MG | 0.088 MG |
| Vitamin B6 | 0.072 MG | 0.194 MG |
| Folate | 21 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 10 times more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 281% more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both cantaloupe and bok choy are high in potassium. Cantaloupe has a little more potassium (6%) than bok choy by weight - cantaloupe has 267mg 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, cantaloupe has more luteolin than bok choy per 100 grams, however, bok choy contains more kaempferol, quercetin and apigenin than cantaloupe per 100 grams.
| Cantaloupe | Bok Choy | |
|---|---|---|
| luteolin | 0.64 mg | 0.09 mg |
| kaempferol | 0.07 mg | 4.33 mg |
| Quercetin | 0.01 mg | 2.06 mg |
| apigenin | ~ | 0.24 mg |
| myricetin | ~ | 0.03 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 cantaloupe and bok choy contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cantaloupe | Bok Choy | |
|---|---|---|
| beta-carotene | 2020 UG | 2681 UG |
| alpha-carotene | 16 UG | 1 UG |
| lutein + zeaxanthin | 26 UG | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.055 G |
| Total | 0.046 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and bok choy contain small amounts of linoleic acid.
| Cantaloupe | Bok Choy | |
|---|---|---|
| linoleic acid | 0.035 G | 0.042 G |
| Total | 0.035 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: Cantaloupe (Melons, cantaloupe, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Cantaloupe 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 cantaloupe or bok choy contain more calories in 100 grams?Bok choy has 60% less calories than cantaloupe - cantaloupe has 34 calories in 100g and bok choy has 13 calories.
Is cantaloupe or bok choy better for protein?
Cantaloupe and bok choy contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and bok choy has 1.5g of protein.
Does cantaloupe or bok choy have more carbohydrates?
By weight, cantaloupe and bok choy contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does cantaloupe or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 10 times more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does cantaloupe or bok choy contain more potassium?
Both cantaloupe and bok choy are high in potassium. Cantaloupe has a little more potassium ( 10%) than bok choy by weight - cantaloupe has 267mg of potassium in 100 grams and bok choy has 252mg of potassium.