Bok Choy vs. Okra
Nutrition comparison of Bok Choy and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and okra:
- Both okra and bok choy are high in Vitamin C, calcium and potassium.
- Bok choy has 61% less calories than okra.
- Bok choy has more beta-carotene than okra, however, okra contains more alpha-carotene and lutein + zeaxanthin than bok choy.
- Bok choy is an excellent source of Vitamin A.
- Okra has more thiamin and pantothenic acid.
- Okra is an excellent source of dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 61% less calories than okra - okra has 33 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is heavier in protein, much lighter in carbs and similar to okra for fat. Bok choy has a macronutrient ratio of 39:53:8 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Okra | |
|---|---|---|
| Protein | 39% | 19% |
| Carbohydrates | 53% | 76% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and bok choy contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 220% more dietary fiber than bok choy - okra has 3.2g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Okra and bok choy contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Okra and bok choy contain similar amounts of protein - okra has 1.9g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both okra and bok choy are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both okra and bok choy are high in Vitamin C. Bok choy has 96% more Vitamin C than okra - okra has 23mg 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 519% more Vitamin A than okra - okra has 36ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Okra and bok choy contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Okra and bok choy contain similar amounts of Vitamin K - okra has 31.3ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Okra has more thiamin and pantothenic acid. Both bok choy and okra contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Bok Choy | Okra | |
|---|---|---|
| Thiamin | 0.04 MG | 0.2 MG |
| Riboflavin | 0.07 MG | 0.06 MG |
| Niacin | 0.5 MG | 1 MG |
| Pantothenic acid | 0.088 MG | 0.245 MG |
| Vitamin B6 | 0.194 MG | 0.215 MG |
| Folate | 66 UG | 60 UG |
Minerals
calcium
Both okra and bok choy are high in calcium. Bok choy has 28% more calcium than okra - okra has 82mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Okra and bok choy contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both okra and bok choy are high in potassium. Okra has 19% more potassium than bok choy - okra has 299mg 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 okra per 100 grams, however, okra contains more quercetin than bok choy per 100 grams.
| Bok Choy | Okra | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 4.33 mg | ~ |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 20.97 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 okra per 100 grams, however, okra contains more alpha-carotene and lutein + zeaxanthin than bok choy per 100 grams.
| Bok Choy | Okra | |
|---|---|---|
| beta-carotene | 2681 UG | 416 UG |
| alpha-carotene | 1 UG | 27 UG |
| lutein + zeaxanthin | 40 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than okra per 100 grams.
| Bok Choy | Okra | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.001 G |
| Total | 0.055 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and okra contain small amounts of linoleic acid.
| Bok Choy | Okra | |
|---|---|---|
| linoleic acid | 0.042 G | 0.026 G |
| Total | 0.042 G | 0.026 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 (%) |
Okra 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 okra or bok choy contain more calories in 100 grams?Bok choy has 60% less calories than okra - okra has 33 calories in 100g and bok choy has 13 calories.
Is okra or bok choy better for protein?
Okra and bok choy contain similar amounts of protein - okra has 1.9g of protein per 100 grams and bok choy has 1.5g of protein.
Does okra or bok choy have more carbohydrates?
By weight, okra and bok choy contain similar amounts of carbs - okra has 7.5g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does okra or bok choy contain more calcium?
Both okra and bok choy are high in calcium. Bok choy has 30% more calcium than okra - okra has 82mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does okra or bok choy contain more potassium?
Both okra and bok choy are high in potassium. Okra has 20% more potassium than bok choy - okra has 299mg of potassium in 100 grams and bok choy has 252mg of potassium.