Bok Choy vs. Cucumber
Nutrition comparison of Bok Choy and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and cucumber:
- Bok choy has more niacin, Vitamin B6 and folate, however, cucumber contains more pantothenic acid.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber and bok choy contain similar amounts of calories - cucumber has 15 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 similar to cucumber for fat. Bok choy has a macronutrient ratio of 39:53:8 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Cucumber | |
|---|---|---|
| Protein | 39% | 15% |
| Carbohydrates | 53% | 80% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both cucumber and bok choy are low in carbohydrates - cucumber has 3.6g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in cucumber are made of 56% sugar, 28% starch and 17% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Bok choy has 100% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Cucumber and bok choy contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Cucumber and bok choy contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both cucumber and bok choy are low in saturated fat - cucumber has 0.04g 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 15 times more Vitamin C than cucumber - cucumber has 2.8mg 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 cucumber - cucumber has 5ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Cucumber and bok choy contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 177% more Vitamin K than cucumber - cucumber has 16.4ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Bok choy has more niacin, Vitamin B6 and folate, however, cucumber contains more pantothenic acid. Both bok choy and cucumber contain significant amounts of thiamin and riboflavin.
| Bok Choy | Cucumber | |
|---|---|---|
| Thiamin | 0.04 MG | 0.027 MG |
| Riboflavin | 0.07 MG | 0.033 MG |
| Niacin | 0.5 MG | 0.098 MG |
| Pantothenic acid | 0.088 MG | 0.259 MG |
| Vitamin B6 | 0.194 MG | 0.04 MG |
| Folate | 66 UG | 7 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 556% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 186% more iron than cucumber - cucumber has 0.28mg 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 71% more potassium than cucumber - cucumber has 147mg 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 | Cucumber | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 4.33 mg | 0.13 mg |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 0.04 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 cucumber contain significant amounts of lutein + zeaxanthin.
| Bok Choy | Cucumber | |
|---|---|---|
| beta-carotene | 2681 UG | 45 UG |
| alpha-carotene | 1 UG | 11 UG |
| lutein + zeaxanthin | 40 UG | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Bok Choy | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.005 G |
| Total | 0.055 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and cucumber contain small amounts of linoleic acid.
| Bok Choy | Cucumber | |
|---|---|---|
| linoleic acid | 0.042 G | 0.028 G |
| Total | 0.042 G | 0.028 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 (%) |
Cucumber 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 cucumber or bok choy contain more calories in 100 grams?Cucumber and bok choy contain similar amounts of calories - cucumber has 15 calories in 100g and bok choy has 13 calories.
Is cucumber or bok choy better for protein?
Cucumber and bok choy contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and bok choy has 1.5g of protein.
Does cucumber or bok choy have more carbohydrates?
By weight, both cucumber and bok choy are low in carbohydrates - cucumber has 3.6g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in cucumber are made of 60% sugar, 30% starch and 20% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does cucumber or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 560% more calcium than cucumber - cucumber has 16mg of calcium in 100 grams and bok choy has 105mg of calcium.