Bok Choy vs. Cauliflower
Nutrition comparison of Bok Choy and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and cauliflower:
- Both cauliflower and bok choy are high in Vitamin C and potassium.
- Bok choy is an excellent source of Vitamin A and calcium.
- Cauliflower has more pantothenic acid.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and bok choy contain similar amounts of calories - cauliflower has 25 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is heavier in protein, lighter in carbs and similar to cauliflower for fat. Bok choy has a macronutrient ratio of 39:53:8 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Cauliflower | |
|---|---|---|
| Protein | 39% | 26% |
| Carbohydrates | 53% | 66% |
| Fat | 8% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and bok choy are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Cauliflower has 100% more dietary fiber than bok choy - cauliflower has 2g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Cauliflower and bok choy contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Cauliflower and bok choy contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both cauliflower and bok choy are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and bok choy are high in Vitamin C. Cauliflower has a little more Vitamin C (7%) than bok choy by weight - cauliflower has 48.2mg 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 more Vitamin A than cauliflower - bok choy has 223ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and bok choy contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 194% more Vitamin K than cauliflower - cauliflower has 15.5ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Cauliflower has more pantothenic acid. Both bok choy and cauliflower contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Bok Choy | Cauliflower | |
|---|---|---|
| Thiamin | 0.04 MG | 0.05 MG |
| Riboflavin | 0.07 MG | 0.06 MG |
| Niacin | 0.5 MG | 0.507 MG |
| Pantothenic acid | 0.088 MG | 0.667 MG |
| Vitamin B6 | 0.194 MG | 0.184 MG |
| Folate | 66 UG | 57 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 377% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Cauliflower and bok choy contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both cauliflower and bok choy are high in potassium. Cauliflower has 19% more potassium than bok choy - cauliflower has 299mg 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 cauliflower contain small amounts of luteolin.
| Bok Choy | Cauliflower | |
|---|---|---|
| apigenin | 0.24 mg | 0.03 mg |
| luteolin | 0.09 mg | 0.09 mg |
| kaempferol | 4.33 mg | 0.36 mg |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 0.54 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 | Cauliflower | |
|---|---|---|
| beta-carotene | 2681 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 40 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Bok Choy | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.015 G |
| Total | 0.055 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and cauliflower contain small amounts of linoleic acid.
| Bok Choy | Cauliflower | |
|---|---|---|
| linoleic acid | 0.042 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.042 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Bok Choy g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or bok choy contain more calories in 100 grams?Cauliflower and bok choy contain similar amounts of calories - cauliflower has 25 calories in 100g and bok choy has 13 calories.
Is cauliflower or bok choy better for protein?
Cauliflower and bok choy contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and bok choy has 1.5g of protein.
Does cauliflower or bok choy have more carbohydrates?
By weight, both cauliflower and bok choy are low in carbohydrates - cauliflower has 5g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does cauliflower or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 380% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does cauliflower or bok choy contain more potassium?
Both cauliflower and bok choy are high in potassium. Cauliflower has 20% more potassium than bok choy - cauliflower has 299mg of potassium in 100 grams and bok choy has 252mg of potassium.