Bok Choy vs. Fennel
Nutrition comparison of Bok Choy and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and fennel:
- Both fennel and bok choy are high in calcium and potassium.
- Bok choy has more beta-carotene than fennel, however, fennel contains more lutein + zeaxanthin than bok choy.
- Bok choy has more thiamin, Vitamin B6 and folate, however, fennel contains more pantothenic acid.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Fennel is an excellent source of dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and bok choy contain similar amounts of calories - fennel has 31 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 fennel for fat. Bok choy has a macronutrient ratio of 39:53:8 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Fennel | |
|---|---|---|
| Protein | 39% | 14% |
| Carbohydrates | 53% | 81% |
| Fat | 8% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and bok choy contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Fennel is an excellent source of dietary fiber and it has 210% more dietary fiber than bok choy - fennel has 3.1g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Fennel and bok choy contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Fennel and bok choy contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both fennel and bok choy are low in saturated fat - fennel has 0.09g 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 275% more Vitamin C than fennel - fennel has 12mg 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 365% more Vitamin A than fennel - fennel has 48ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Fennel and bok choy contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Fennel and bok choy contain similar amounts of Vitamin K - fennel has 62.8ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Bok choy has more thiamin, Vitamin B6 and folate, however, fennel contains more pantothenic acid. Both bok choy and fennel contain significant amounts of riboflavin and niacin.
| Bok Choy | Fennel | |
|---|---|---|
| Thiamin | 0.04 MG | 0.01 MG |
| Riboflavin | 0.07 MG | 0.032 MG |
| Niacin | 0.5 MG | 0.64 MG |
| Pantothenic acid | 0.088 MG | 0.232 MG |
| Vitamin B6 | 0.194 MG | 0.047 MG |
| Folate | 66 UG | 27 UG |
Minerals
calcium
Both fennel and bok choy are high in calcium. Bok choy has 114% more calcium than fennel - fennel has 49mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Fennel and bok choy contain similar amounts of iron - fennel has 0.73mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both fennel and bok choy are high in potassium. Fennel has 64% more potassium than bok choy - fennel has 414mg 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 | Fennel | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 4.33 mg | ~ |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 0.23 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, bok choy has more beta-carotene than fennel per 100 grams, however, fennel contains more lutein + zeaxanthin than bok choy per 100 grams.
| Bok Choy | Fennel | |
|---|---|---|
| beta-carotene | 2681 UG | 578 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 40 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than bok choy per 100 grams.
| Bok Choy | Fennel | |
|---|---|---|
| linoleic acid | 0.042 G | 0.169 G |
| Total | 0.042 G | 0.169 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 (%) |
Fennel g
()
|
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|---|---|---|---|---|---|---|---|
| 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 fennel or bok choy contain more calories in 100 grams?Fennel and bok choy contain similar amounts of calories - fennel has 31 calories in 100g and bok choy has 13 calories.
Is fennel or bok choy better for protein?
Fennel and bok choy contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and bok choy has 1.5g of protein.
Does fennel or bok choy have more carbohydrates?
By weight, fennel and bok choy contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does fennel or bok choy contain more calcium?
Both fennel and bok choy are high in calcium. Bok choy has 110% more calcium than fennel - fennel has 49mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does fennel or bok choy contain more potassium?
Both fennel and bok choy are high in potassium. Fennel has 60% more potassium than bok choy - fennel has 414mg of potassium in 100 grams and bok choy has 252mg of potassium.