Mango vs. Bok Choy
Nutrition comparison of Mango and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and bok choy:
- Both mango and bok choy are high in Vitamin C.
- Bok choy has 10.5 times less sugar than mango.
- Bok choy has 3.6 times less calories than mango.
- Bok choy has 5.8 times less carbohydrates than mango.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Mango (Mangos, 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 3.6 times less calories than mango - mango has 60 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and similar to bok choy for fat. Mango has a macronutrient ratio of 5:90:5 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Bok Choy | |
|---|---|---|
| Protein | 5% | 39% |
| Carbohydrates | 90% | 53% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 5.8 times less carbohydrates than mango - mango has 15g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Mango has 60% more dietary fiber than bok choy - mango has 1.6g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Bok choy has 10.5 times less sugar than mango - mango has 13.7g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Mango and bok choy contain similar amounts of protein - mango has 0.82g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both mango and bok choy are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both mango and bok choy are high in Vitamin C. Bok choy has 24% more Vitamin C than mango - mango has 36.4mg 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 mango - mango has 54ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Mango and bok choy contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 983% more Vitamin K than mango - mango has 4.2ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Both mango and bok choy contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango | Bok Choy | |
|---|---|---|
| Thiamin | 0.028 MG | 0.04 MG |
| Riboflavin | 0.038 MG | 0.07 MG |
| Niacin | 0.669 MG | 0.5 MG |
| Pantothenic acid | 0.197 MG | 0.088 MG |
| Vitamin B6 | 0.119 MG | 0.194 MG |
| Folate | 43 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 855% more calcium than mango - mango has 11mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 400% more iron than mango - mango has 0.16mg 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 50% more potassium than mango - mango has 168mg 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 mango and bok choy contain small amounts of luteolin and myricetin.
| Mango | Bok Choy | |
|---|---|---|
| apigenin | 0.01 mg | 0.24 mg |
| luteolin | 0.02 mg | 0.09 mg |
| kaempferol | 0.05 mg | 4.33 mg |
| myricetin | 0.06 mg | 0.03 mg |
| Quercetin | ~ | 2.06 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, both mango and bok choy contain significant amounts of lutein + zeaxanthin.
| Mango | Bok Choy | |
|---|---|---|
| beta-carotene | 640 UG | 2681 UG |
| alpha-carotene | 9 UG | 1 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Mango | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.055 G |
| Total | 0.051 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both mango and bok choy contain small amounts of linoleic acid.
| Mango | Bok Choy | |
|---|---|---|
| linoleic acid | 0.019 G | 0.042 G |
| Total | 0.019 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.
Mango 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 mango or bok choy contain more calories in 100 grams?Bok choy has 3.6 times less calories than mango - mango has 60 calories in 100g and bok choy has 13 calories.
Is mango or bok choy better for protein?
Mango and bok choy contain similar amounts of protein - mango has 0.82g of protein per 100 grams and bok choy has 1.5g of protein.
Does mango or bok choy have more carbohydrates?
By weight, bok choy has 5.8 times fewer carbohydrates than mango - mango has 15g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does mango or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 860% more calcium than mango - mango has 11mg of calcium in 100 grams and bok choy has 105mg of calcium.