Bok Choy vs. Cilantro
Nutrition comparison of Bok Choy and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and cilantro:
- Both cilantro and bok choy are high in Vitamin A, Vitamin C, calcium and potassium.
- Cilantro has more riboflavin and pantothenic acid.
- Cilantro is a great source of dietary fiber.
- Cilantro is an excellent source of Vitamin K.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cilantro and bok choy contain similar amounts of calories - cilantro has 23 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is heavier in protein, lighter in fat and similar to cilantro for carbs. Bok choy has a macronutrient ratio of 39:53:8 and for cilantro, 27:53:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Cilantro | |
|---|---|---|
| Protein | 39% | 27% |
| Carbohydrates | 53% | 53% |
| Fat | 8% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both cilantro and bok choy are low in carbohydrates - cilantro has 3.7g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in cilantro are made of 76% dietary fiber and 24% sugar, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Cilantro is a great source of dietary fiber and it has 180% more dietary fiber than bok choy - cilantro has 2.8g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Cilantro and bok choy contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Cilantro and bok choy contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both cilantro and bok choy are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both cilantro and bok choy are high in Vitamin C. Bok choy has 67% more Vitamin C than cilantro - cilantro has 27mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Both cilantro and bok choy are high in Vitamin A. Cilantro has 51% more Vitamin A than bok choy - cilantro has 337ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Cilantro has 26 times more Vitamin E than bok choy - cilantro has 2.5mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has 581% more Vitamin K than bok choy - cilantro has 310ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Cilantro has more riboflavin and pantothenic acid. Both bok choy and cilantro contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Bok Choy | Cilantro | |
|---|---|---|
| Thiamin | 0.04 MG | 0.067 MG |
| Riboflavin | 0.07 MG | 0.162 MG |
| Niacin | 0.5 MG | 1.114 MG |
| Pantothenic acid | 0.088 MG | 0.57 MG |
| Vitamin B6 | 0.194 MG | 0.149 MG |
| Folate | 66 UG | 62 UG |
Minerals
calcium
Both cilantro and bok choy are high in calcium. Bok choy has 57% more calcium than cilantro - cilantro has 67mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Cilantro has 121% more iron than bok choy - cilantro has 1.8mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both cilantro and bok choy are high in potassium. Cilantro has 107% more potassium than bok choy - cilantro has 521mg 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, bok choy has more apigenin and kaempferol than cilantro per 100 grams, however, cilantro contains more quercetin than bok choy per 100 grams.
| Bok Choy | Cilantro | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 4.33 mg | ~ |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 52.9 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 cilantro contain significant amounts of beta-carotene.
| Bok Choy | Cilantro | |
|---|---|---|
| beta-carotene | 2681 UG | 3930 UG |
| alpha-carotene | 1 UG | 36 UG |
| lutein + zeaxanthin | 40 UG | 865 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both bok choy and cilantro contain small amounts of linoleic acid.
| Bok Choy | Cilantro | |
|---|---|---|
| linoleic acid | 0.042 G | 0.04 G |
| Total | 0.042 G | 0.04 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 (%) |
Cilantro g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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 % |
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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% |
|
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 % |
|
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 cilantro or bok choy contain more calories in 100 grams?Cilantro and bok choy contain similar amounts of calories - cilantro has 23 calories in 100g and bok choy has 13 calories.
Is cilantro or bok choy better for protein?
Cilantro and bok choy contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and bok choy has 1.5g of protein.
Does cilantro or bok choy have more carbohydrates?
By weight, both cilantro and bok choy are low in carbohydrates - cilantro has 3.7g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in cilantro are made of 80% dietary fiber and 20% sugar, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does cilantro or bok choy contain more calcium?
Both cilantro and bok choy are high in calcium. Bok choy has 60% more calcium than cilantro - cilantro has 67mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does cilantro or bok choy contain more potassium?
Both cilantro and bok choy are high in potassium. Cilantro has 110% more potassium than bok choy - cilantro has 521mg of potassium in 100 grams and bok choy has 252mg of potassium.