Pasta vs. Bok Choy
Nutrition comparison of Pasta and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and bok choy:
- Both pasta and bok choy are high in potassium.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Pasta is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and bok choy has 96% less calories than pasta - pasta has 371 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Pasta has a macronutrient ratio of 14:82:4 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Bok Choy | |
|---|---|---|
| Protein | 14% | 39% |
| Carbohydrates | 82% | 53% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and bok choy has 97% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has 220% more dietary fiber than bok choy - pasta has 3.2g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Pasta and bok choy contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 769% more protein than bok choy - pasta has 13g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both pasta and bok choy are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than pasta - bok choy has 45mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than pasta - bok choy has 223ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and bok choy contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 454 times more Vitamin K than pasta - pasta has 0.1ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both pasta and bok choy contain significant amounts of Vitamin B6.
| Pasta | Bok Choy | |
|---|---|---|
| Thiamin | 0.891 MG | 0.04 MG |
| Riboflavin | 0.4 MG | 0.07 MG |
| Niacin | 7.177 MG | 0.5 MG |
| Pantothenic acid | 0.431 MG | 0.088 MG |
| Vitamin B6 | 0.142 MG | 0.194 MG |
| Folate | 237 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 400% more calcium than pasta - pasta has 21mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Pasta is an excellent source of iron and it has 313% more iron than bok choy - pasta has 3.3mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both pasta and bok choy are high in potassium. Pasta is very similar to pasta for potassium - pasta has 223mg of potassium per 100 grams and bok choy has 252mg 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,
| Pasta | Bok Choy | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 40 UG |
| beta-carotene | ~ | 2681 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.055 G |
| Total | 0.024 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than bok choy per 100 grams.
| Pasta | Bok Choy | |
|---|---|---|
| linoleic acid | 0.54 G | 0.042 G |
| Total | 0.54 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.
Pasta 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 pasta or bok choy contain more calories in 100 grams?Pasta is high in calories and bok choy has 100% less calories than pasta - pasta has 371 calories in 100g and bok choy has 13 calories.
Is pasta or bok choy better for protein?
Pasta is a fantastic source of protein and it has 770% more protein than bok choy - pasta has 13g of protein per 100 grams and bok choy has 1.5g of protein.
Does pasta or bok choy have more carbohydrates?
By weight, pasta is high in carbohydrates and bok choy has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does pasta or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 400% more calcium than pasta - pasta has 21mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does pasta or bok choy contain more iron?
Pasta is an abundant source of iron and it has 310% more iron than bok choy - pasta has 3.3mg of iron in 100 grams and bok choy has 0.8mg of iron.
Does pasta or bok choy contain more potassium?
Both pasta and bok choy are high in potassium. Pasta is very similar to pasta for potassium - pasta has 223mg of potassium in 100 grams and bok choy has 252mg of potassium.