Milk vs. Bok Choy
Nutrition comparison of Milk and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and bok choy:
- Both bok choy and milk are high in calcium.
- Bok choy has 45.5 times less saturated fat than milk.
- Bok choy has 74% less calories than milk.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Milk has more riboflavin, pantothenic acid and Vitamin B12, however, bok choy contains more niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 74% less calories than milk - bok choy has 13 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is lighter in protein, lighter in carbs and much heavier in fat compared to bok choy per calorie. Milk has a macronutrient ratio of 27:38:35 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Bok Choy | |
|---|---|---|
| Protein | 27% | 39% |
| Carbohydrates | 38% | 53% |
| Fat | 35% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both bok choy and milk are low in carbohydrates - bok choy has 2.2g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Bok choy has more dietary fiber than milk - bok choy has 1g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Bok choy and milk contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 120% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Bok choy has 45.5 times less saturated fat than milk - bok choy has 0.03g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and bok choy are low in trans fat - milk has 0.09g of trans fat per 100 grams and bok choy does not contain significant amounts.
cholesterol
Both milk and bok choy are low in cholesterol - milk has 8mg of cholesterol per 100 grams and bok choy does not contain significant amounts.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 224 times more Vitamin C than milk - bok choy has 45mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 305% more Vitamin A than milk - bok choy has 223ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than bok choy - milk has 49iu of Vitamin D per 100 grams and bok choy does not contain significant amounts.
Vitamin E
Bok choy and milk contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Bok choy has 226 times more Vitamin K than milk - bok choy has 45.5ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin, pantothenic acid and Vitamin B12, however, bok choy contains more niacin, Vitamin B6 and folate. Both milk and bok choy contain significant amounts of thiamin.
| Milk | Bok Choy | |
|---|---|---|
| Thiamin | 0.039 MG | 0.04 MG |
| Riboflavin | 0.185 MG | 0.07 MG |
| Niacin | 0.092 MG | 0.5 MG |
| Pantothenic acid | 0.356 MG | 0.088 MG |
| Vitamin B6 | 0.038 MG | 0.194 MG |
| Folate | 5 UG | 66 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both bok choy and milk are high in calcium. Milk has 14% more calcium than bok choy - bok choy has 105mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Bok choy has 39 times more iron than milk - bok choy has 0.8mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Bok choy is a great source of potassium and it has 80% more potassium than milk - bok choy has 252mg of potassium per 100 grams and milk has 140mg 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,
| Milk | Bok Choy | |
|---|---|---|
| beta-carotene | 4 UG | 2681 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.055 G |
| Total | 0.008 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both milk and bok choy contain significant amounts of linoleic acid.
| Milk | Bok Choy | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.042 G |
| Total | 0.066 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.
Milk 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 milk contain more calories in 100 grams?Bok choy has 70% less calories than milk - bok choy has 13 calories in 100g and milk has 50 calories.
Is bok choy or milk better for protein?
Milk has 120% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and milk has 3.3g of protein.
Does bok choy or milk have more carbohydrates?
By weight, both bok choy and milk are low in carbohydrates - bok choy has 2.2g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
Does bok choy or milk contain more calcium?
Both bok choy and milk are high in calcium. Milk has 10% more calcium than bok choy - bok choy has 105mg of calcium in 100 grams and milk has 120mg of calcium.