Mushroom vs. Bok Choy
Nutrition comparison of Mushroom and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and bok choy:
- Both bok choy and mushroom are high in potassium.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, bok choy contains more folate.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy and mushroom contain similar amounts of calories - bok choy has 13 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in protein, lighter in carbs and similar to bok choy for fat. Mushroom has a macronutrient ratio of 44:47:9 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Bok Choy | |
|---|---|---|
| Protein | 44% | 39% |
| Carbohydrates | 47% | 53% |
| Fat | 9% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both bok choy and mushroom are low in carbohydrates - bok choy has 2.2g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Bok choy and mushroom contain similar amounts of dietary fiber - bok choy has 1g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Bok choy and mushroom contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Bok choy and mushroom contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both bok choy and mushroom are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 20 times more Vitamin C than mushroom - bok choy has 45mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than mushroom - bok choy has 223ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than bok choy - mushroom has 7iu of Vitamin D per 100 grams and bok choy does not contain significant amounts.
Vitamin E
Bok choy and mushroom contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Bok choy has more Vitamin K than mushroom - bok choy has 45.5ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, bok choy contains more folate. Both mushroom and bok choy contain significant amounts of thiamin and Vitamin B6.
| Mushroom | Bok Choy | |
|---|---|---|
| Thiamin | 0.081 MG | 0.04 MG |
| Riboflavin | 0.402 MG | 0.07 MG |
| Niacin | 3.607 MG | 0.5 MG |
| Pantothenic acid | 1.497 MG | 0.088 MG |
| Vitamin B6 | 0.104 MG | 0.194 MG |
| Folate | 17 UG | 66 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 34 times more calcium than mushroom - bok choy has 105mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Bok choy and mushroom contain similar amounts of iron - bok choy has 0.8mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both bok choy and mushroom are high in potassium. Mushroom has 26% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than bok choy per 100 grams.
| Mushroom | Bok Choy | |
|---|---|---|
| linoleic acid | 0.16 G | 0.042 G |
| Total | 0.16 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.
Mushroom 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 mushroom contain more calories in 100 grams?Bok choy and mushroom contain similar amounts of calories - bok choy has 13 calories in 100g and mushroom has 22 calories.
Is bok choy or mushroom better for protein?
Bok choy and mushroom contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and mushroom has 3.1g of protein.
Does bok choy or mushroom have more carbohydrates?
By weight, both bok choy and mushroom are low in carbohydrates - bok choy has 2.2g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.
Does bok choy or mushroom contain more calcium?
Bok choy is a rich source of calcium and it has 34 times more calcium than mushroom - bok choy has 105mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does bok choy or mushroom contain more potassium?
Both bok choy and mushroom are high in potassium. Mushroom has 30% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and mushroom has 318mg of potassium.