Bok Choy vs. Jalapeno
Nutrition comparison of Bok Choy and Jalapeno
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
jalapeno
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and jalapeno:
- Both jalapeno and bok choy are high in Vitamin C and potassium.
- Bok choy has more beta-carotene than jalapeno, however, jalapeno contains more alpha-carotene and lutein + zeaxanthin than bok choy.
- Bok choy is an excellent source of Vitamin A and calcium.
- Jalapeno has more niacin, pantothenic acid and Vitamin B6, however, bok choy contains more folate.
- Jalapeno is a great source of dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Jalapeno (Peppers, jalapeno, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jalapeno and bok choy contain similar amounts of calories - jalapeno has 29 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 jalapeno for fat. Bok choy has a macronutrient ratio of 39:53:8 and for jalapeno, 11:80:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Jalapeno | |
|---|---|---|
| Protein | 39% | 11% |
| Carbohydrates | 53% | 80% |
| Fat | 8% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Jalapeno and bok choy contain similar amounts of carbs - jalapeno has 6.5g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in jalapeno are made of 60% sugar and 40% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Jalapeno is a great source of dietary fiber and it has 180% more dietary fiber than bok choy - jalapeno has 2.8g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Jalapeno and bok choy contain similar amounts of sugar - jalapeno has 4.1g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Jalapeno and bok choy contain similar amounts of protein - jalapeno has 0.91g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both jalapeno and bok choy are low in saturated fat - jalapeno has 0.09g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both jalapeno and bok choy are high in Vitamin C. Jalapeno has 164% more Vitamin C than bok choy - jalapeno has 118.6mg 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 313% more Vitamin A than jalapeno - jalapeno has 54ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Jalapeno has 38 times more Vitamin E than bok choy - jalapeno has 3.6mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 146% more Vitamin K than jalapeno - jalapeno has 18.5ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Jalapeno has more niacin, pantothenic acid and Vitamin B6, however, bok choy contains more folate. Both bok choy and jalapeno contain significant amounts of thiamin and riboflavin.
| Bok Choy | Jalapeno | |
|---|---|---|
| Thiamin | 0.04 MG | 0.04 MG |
| Riboflavin | 0.07 MG | 0.07 MG |
| Niacin | 0.5 MG | 1.28 MG |
| Pantothenic acid | 0.088 MG | 0.315 MG |
| Vitamin B6 | 0.194 MG | 0.419 MG |
| Folate | 66 UG | 27 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 775% more calcium than jalapeno - jalapeno has 12mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 220% more iron than jalapeno - jalapeno has 0.25mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both jalapeno and bok choy are high in potassium. Jalapeno is very similar to jalapeno for potassium - jalapeno has 248mg 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 has more apigenin and kaempferol than jalapeno per 100 grams, however, jalapeno contains more luteolin and quercetin than bok choy per 100 grams.
| Bok Choy | Jalapeno | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | 1.34 mg |
| kaempferol | 4.33 mg | ~ |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 5.07 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 jalapeno per 100 grams, however, jalapeno contains more alpha-carotene and lutein + zeaxanthin than bok choy per 100 grams.
| Bok Choy | Jalapeno | |
|---|---|---|
| beta-carotene | 2681 UG | 561 UG |
| alpha-carotene | 1 UG | 67 UG |
| lutein + zeaxanthin | 40 UG | 861 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bok choy and jalapeno contain significant amounts of alpha linoleic acid (ALA).
| Bok Choy | Jalapeno | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.05 G |
| Total | 0.055 G | 0.05 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and jalapeno contain significant amounts of linoleic acid.
| Bok Choy | Jalapeno | |
|---|---|---|
| linoleic acid | 0.042 G | 0.062 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.042 G | 0.066 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 (%) |
Jalapeno g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
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 % |
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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 % |
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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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 jalapeno or bok choy contain more calories in 100 grams?Jalapeno and bok choy contain similar amounts of calories - jalapeno has 29 calories in 100g and bok choy has 13 calories.
Is jalapeno or bok choy better for protein?
Jalapeno and bok choy contain similar amounts of protein - jalapeno has 0.91g of protein per 100 grams and bok choy has 1.5g of protein.
Does jalapeno or bok choy have more carbohydrates?
By weight, jalapeno and bok choy contain similar amounts of carbs - jalapeno has 6.5g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in jalapeno are made of 60% sugar and 40% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does jalapeno or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 780% more calcium than jalapeno - jalapeno has 12mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does jalapeno or bok choy contain more potassium?
Both jalapeno and bok choy are high in potassium. Jalapeno is very similar to jalapeno for potassium - jalapeno has 248mg of potassium in 100 grams and bok choy has 252mg of potassium.