Bok Choy vs. Iceberg Lettuce
Nutrition comparison of Bok Choy and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and iceberg lettuce:
- Bok choy has more beta-carotene than iceberg lettuce, however, iceberg lettuce contains more lutein + zeaxanthin than bok choy.
- Bok choy has more riboflavin, niacin, Vitamin B6 and folate.
- 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: Bok Choy (Cabbage, chinese (pak-choi), raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce and bok choy contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is heavier in protein, lighter in carbs and similar to iceberg lettuce for fat. Bok choy has a macronutrient ratio of 39:53:8 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Iceberg Lettuce | |
|---|---|---|
| Protein | 39% | 21% |
| Carbohydrates | 53% | 72% |
| Fat | 8% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and bok choy are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Iceberg lettuce and bok choy contain similar amounts of dietary fiber - iceberg lettuce has 1.2g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Iceberg lettuce and bok choy contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Iceberg lettuce and bok choy contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both iceberg lettuce and bok choy are low in saturated fat - iceberg lettuce has 0.02g 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 iceberg lettuce - iceberg lettuce 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 792% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Iceberg lettuce and bok choy contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 89% more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Bok choy has more riboflavin, niacin, Vitamin B6 and folate. Both bok choy and iceberg lettuce contain significant amounts of thiamin and pantothenic acid.
| Bok Choy | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.04 MG | 0.041 MG |
| Riboflavin | 0.07 MG | 0.025 MG |
| Niacin | 0.5 MG | 0.123 MG |
| Pantothenic acid | 0.088 MG | 0.091 MG |
| Vitamin B6 | 0.194 MG | 0.042 MG |
| Folate | 66 UG | 29 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 483% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Iceberg lettuce and bok choy contain similar amounts of iron - iceberg lettuce has 0.41mg 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 79% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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, both bok choy and iceberg lettuce contain significant amounts of apigenin and quercetin.
| Bok Choy | Iceberg Lettuce | |
|---|---|---|
| apigenin | 0.24 mg | 0.13 mg |
| luteolin | 0.09 mg | 0.03 mg |
| kaempferol | 4.33 mg | 0.15 mg |
| myricetin | 0.03 mg | 0.06 mg |
| Quercetin | 2.06 mg | 1.42 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 iceberg lettuce per 100 grams, however, iceberg lettuce contains more lutein + zeaxanthin than bok choy per 100 grams. Both bok choy and iceberg lettuce contain small amounts of alpha-carotene.
| Bok Choy | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 2681 UG | 299 UG |
| alpha-carotene | 1 UG | 4 UG |
| lutein + zeaxanthin | 40 UG | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bok choy and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Bok Choy | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.052 G |
| Total | 0.055 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and iceberg lettuce contain small amounts of linoleic acid.
| Bok Choy | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.042 G | 0.021 G |
| Total | 0.042 G | 0.021 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.
Note: The specific food items compared are: Bok Choy (Cabbage, chinese (pak-choi), raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Bok Choy g
()
|
Daily Values (%) |
Iceberg Lettuce 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% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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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% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does iceberg lettuce or bok choy contain more calories in 100 grams?Iceberg lettuce and bok choy contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and bok choy has 13 calories.
Is iceberg lettuce or bok choy better for protein?
Iceberg lettuce and bok choy contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and bok choy has 1.5g of protein.
Does iceberg lettuce or bok choy have more carbohydrates?
By weight, both iceberg lettuce and bok choy are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does iceberg lettuce or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 480% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and bok choy has 105mg of calcium.