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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 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 |
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 |
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 |
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 .
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 | |||