Bok Choy vs. Edamame
Nutrition comparison of Bok Choy and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and edamame:
- Both edamame and bok choy are high in calcium and potassium.
- Bok choy has 3 times less carbohydrates than edamame.
- Bok choy has more beta-carotene than edamame, however, edamame contains more lutein + zeaxanthin than bok choy.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Edamame has more thiamin, riboflavin, pantothenic acid and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and bok choy has 89% less calories than edamame - edamame has 121 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is much heavier in carbs, much lighter in fat and similar to edamame for protein. Bok choy has a macronutrient ratio of 39:53:8 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Edamame | |
|---|---|---|
| Protein | 39% | 37% |
| Carbohydrates | 53% | 27% |
| Fat | 8% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 3 times less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 420% more dietary fiber than bok choy - edamame has 5.2g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Edamame and bok choy contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Edamame is a great source of protein and it has 694% more protein than bok choy - edamame has 11.9g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both edamame and bok choy are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
trans fat
Both edamame and bok choy are low in trans fat - edamame has 0.01g of trans fat per 100 grams and bok choy does not contain significant amounts.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 638% more Vitamin C than edamame - edamame has 6.1mg 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 13 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Edamame and bok choy contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Edamame and bok choy contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, pantothenic acid and folate. Both bok choy and edamame contain significant amounts of niacin and Vitamin B6.
| Bok Choy | Edamame | |
|---|---|---|
| Thiamin | 0.04 MG | 0.2 MG |
| Riboflavin | 0.07 MG | 0.155 MG |
| Niacin | 0.5 MG | 0.915 MG |
| Pantothenic acid | 0.088 MG | 0.395 MG |
| Vitamin B6 | 0.194 MG | 0.1 MG |
| Folate | 66 UG | 311 UG |
Minerals
calcium
Both edamame and bok choy are high in calcium. Bok choy has 67% more calcium than edamame - edamame has 63mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Edamame is a great source of iron and it has 184% more iron than bok choy - edamame has 2.3mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both edamame and bok choy are high in potassium. Edamame has 73% more potassium than bok choy - edamame has 436mg of potassium per 100 grams and bok choy has 252mg of potassium.
Antioxidants and Phytonutrients
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 has more beta-carotene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than bok choy per 100 grams.
| Bok Choy | Edamame | |
|---|---|---|
| beta-carotene | 2681 UG | 175 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 40 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than bok choy per 100 grams.
| Bok Choy | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.055 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than bok choy per 100 grams.
| Bok Choy | Edamame | |
|---|---|---|
| linoleic acid | 0.042 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.042 G | 1.794 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 (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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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 % |
|
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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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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 % |
|
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 % |
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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 edamame or bok choy contain more calories in 100 grams?Edamame is high in calories and bok choy has 90% less calories than edamame - edamame has 121 calories in 100g and bok choy has 13 calories.
Is edamame or bok choy better for protein?
Edamame is a great source of protein and it has 690% more protein than bok choy - edamame has 11.9g of protein per 100 grams and bok choy has 1.5g of protein.
Does edamame or bok choy have more carbohydrates?
By weight, bok choy has 3 times fewer carbohydrates than edamame - edamame has 8.9g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does edamame or bok choy contain more calcium?
Both edamame and bok choy are high in calcium. Bok choy has 70% more calcium than edamame - edamame has 63mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does edamame or bok choy contain more potassium?
Both edamame and bok choy are high in potassium. Edamame has 70% more potassium than bok choy - edamame has 436mg of potassium in 100 grams and bok choy has 252mg of potassium.