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.
Detailed nutritional comparison of bok choy and cucumber is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Bok Choy src
Image of Cucumber src

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 heavier in protein, much lighter in carbs and heavier in fat compared to cucumber per calorie. Bok choy has a macronutrient ratio of 36:53:11 and for cucumber, 16:80:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bok Choy Cucumber
Protein 36% 16%
Carbohydrates 53% 80%
Fat 11% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Bok Choy or Cucumber .

Note: The specific food items compared are: Bok Choy (Cabbage, chinese (pak-choi), raw) and Cucumber (Cucumber, with peel, raw) .

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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.

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