Grapes vs. Bok Choy
Nutrition comparison of Grapes and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and bok choy:
- Bok choy has 4.3 times less calories than grape.
- Bok choy has 7.3 times less carbohydrates than grape.
- Bok choy has more niacin, Vitamin B6 and folate.
- Bok choy has signficantly less sugar than grape.
- 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 4.3 times less calories than grape - bok choy has 13 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Grapes has a macronutrient ratio of 4:95:2 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Bok Choy | |
|---|---|---|
| Protein | 4% | 39% |
| Carbohydrates | 95% | 53% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 7.3 times less carbohydrates than grape - bok choy has 2.2g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Bok choy and grapes contain similar amounts of dietary fiber - bok choy has 1g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Bok choy has signficantly less sugar than grape - bok choy has 1.2g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Bok choy and grapes contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both bok choy and grapes are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 13 times more Vitamin C than grape - bok choy has 45mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 73 times more Vitamin A than grape - bok choy has 223ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Bok choy and grapes contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Bok choy has 212% more Vitamin K than grape - bok choy has 45.5ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Bok choy has more niacin, Vitamin B6 and folate. Both grapes and bok choy contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Grapes | Bok Choy | |
|---|---|---|
| Thiamin | 0.069 MG | 0.04 MG |
| Riboflavin | 0.07 MG | 0.07 MG |
| Niacin | 0.188 MG | 0.5 MG |
| Pantothenic acid | 0.05 MG | 0.088 MG |
| Vitamin B6 | 0.086 MG | 0.194 MG |
| Folate | 2 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 950% more calcium than grape - bok choy has 105mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Bok choy has 122% more iron than grape - bok choy has 0.8mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Bok choy is a great source of potassium and it has 32% more potassium than grape - bok choy has 252mg of potassium per 100 grams and grape has 191mg 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, both grapes and bok choy contain significant amounts of lutein + zeaxanthin.
| Grapes | Bok Choy | |
|---|---|---|
| beta-carotene | 39 UG | 2681 UG |
| alpha-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 72 UG | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.055 G |
| Total | 0.011 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and bok choy contain small amounts of linoleic acid.
| Grapes | Bok Choy | |
|---|---|---|
| linoleic acid | 0.037 G | 0.042 G |
| Total | 0.037 G | 0.042 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.
Grapes g
()
|
Daily Values (%) |
Bok Choy 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 bok choy or grapes contain more calories in 100 grams?Bok choy has 4.3 times less calories than grape - bok choy has 13 calories in 100g and grape has 69 calories.
Is bok choy or grapes better for protein?
Bok choy and grapes contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and grape has 0.72g of protein.
Does bok choy or grapes have more carbohydrates?
By weight, bok choy has 7.3 times fewer carbohydrates than grape - bok choy has 2.2g of carbs for 100g and grape has 18.1g of carbohydrates.
Does bok choy or grapes contain more calcium?
Bok choy is a rich source of calcium and it has 950% more calcium than grape - bok choy has 105mg of calcium in 100 grams and grape has 10mg of calcium.