Bok Choy vs. Parsley
Nutrition comparison of Bok Choy and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and parsley:
- Both bok choy and parsley are high in Vitamin A, Vitamin C, calcium and potassium.
- Bok choy has 64% less calories than parsley.
- Parsley has more niacin, pantothenic acid and folate, however, bok choy contains more Vitamin B6.
- Parsley is an excellent source of Vitamin K, dietary fiber and iron.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 64% less calories than parsley - bok choy has 13 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, bok choy is heavier in protein, lighter in carbs and lighter in fat compared to parsley per calorie. Bok choy has a macronutrient ratio of 39:53:8 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Parsley | |
|---|---|---|
| Protein | 39% | 27% |
| Carbohydrates | 53% | 57% |
| Fat | 8% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy and parsley contain similar amounts of carbs - bok choy has 2.2g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Parsley is an excellent source of dietary fiber and it has 230% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Bok choy and parsley contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Bok choy and parsley contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both bok choy and parsley are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Both bok choy and parsley are high in Vitamin C. Parsley has 196% more Vitamin C than bok choy - bok choy has 45mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.
Vitamin A
Both bok choy and parsley are high in Vitamin A. Parsley has 89% more Vitamin A than bok choy - bok choy has 223ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Bok choy and parsley contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.
Vitamin K
Parsley is an excellent source of Vitamin K and it has 35 times more Vitamin K than bok choy - bok choy has 45.5ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more niacin, pantothenic acid and folate, however, bok choy contains more Vitamin B6. Both bok choy and parsley contain significant amounts of thiamin and riboflavin.
| Bok Choy | Parsley | |
|---|---|---|
| Thiamin | 0.04 MG | 0.086 MG |
| Riboflavin | 0.07 MG | 0.098 MG |
| Niacin | 0.5 MG | 1.313 MG |
| Pantothenic acid | 0.088 MG | 0.4 MG |
| Vitamin B6 | 0.194 MG | 0.09 MG |
| Folate | 66 UG | 152 UG |
Minerals
calcium
Both bok choy and parsley are high in calcium. Parsley has 31% more calcium than bok choy - bok choy has 105mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 675% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both bok choy and parsley are high in potassium. Parsley has 120% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and parsley has 554mg 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, parsley has more apigenin, luteolin and myricetin than bok choy per 100 grams, however, bok choy contains more kaempferol and quercetin than parsley per 100 grams.
| Bok Choy | Parsley | |
|---|---|---|
| apigenin | 0.24 mg | 215.46 mg |
| luteolin | 0.09 mg | 1.09 mg |
| kaempferol | 4.33 mg | 1.49 mg |
| myricetin | 0.03 mg | 14.84 mg |
| Quercetin | 2.06 mg | 0.28 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 bok choy and parsley contain significant amounts of beta-carotene.
| Bok Choy | Parsley | |
|---|---|---|
| beta-carotene | 2681 UG | 5054 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 40 UG | 5561 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Bok Choy | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.008 G |
| Total | 0.055 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than bok choy per 100 grams.
| Bok Choy | Parsley | |
|---|---|---|
| linoleic acid | 0.042 G | 0.115 G |
| Total | 0.042 G | 0.115 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 (%) |
Parsley g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 parsley contain more calories in 100 grams?Bok choy has 60% less calories than parsley - bok choy has 13 calories in 100g and parsley has 36 calories.
Is bok choy or parsley better for protein?
Bok choy and parsley contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and parsley has 3g of protein.
Does bok choy or parsley have more carbohydrates?
By weight, bok choy and parsley contain similar amounts of carbs - bok choy has 2.2g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does bok choy or parsley contain more calcium?
Both bok choy and parsley are high in calcium. Parsley has 30% more calcium than bok choy - bok choy has 105mg of calcium in 100 grams and parsley has 138mg of calcium.
Does bok choy or parsley contain more iron?
Parsley is an abundant source of iron and it has 680% more iron than bok choy - bok choy has 0.8mg of iron in 100 grams and parsley has 6.2mg of iron.
Does bok choy or parsley contain more potassium?
Both bok choy and parsley are high in potassium. Parsley has 120% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and parsley has 554mg of potassium.