Peanut Butter vs. Bok Choy
Nutrition comparison of Peanut Butter and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and bok choy:
- Both bok choy and peanut butter are high in calcium and potassium.
- Bok choy has 6.1 times less sugar than peanut butter.
- Bok choy has 8.8 times less carbohydrates than peanut butter.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Peanut butter has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Peanut butter has signficantly more Vitamin E than bok choy.
- Peanut butter is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and bok choy has 98% less calories than peanut butter - bok choy has 13 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is much lighter in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Bok Choy | |
|---|---|---|
| Protein | 15% | 39% |
| Carbohydrates | 14% | 53% |
| Fat | 71% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 8.8 times less carbohydrates than peanut butter - bok choy has 2.2g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has 700% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Bok choy has 6.1 times less sugar than peanut butter - bok choy has 1.2g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 15 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and bok choy has 100% less saturated fat than peanut butter - bok choy has 0.03g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than peanut butter - bok choy has 45mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than peanut butter - bok choy has 223ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than bok choy - bok choy has 0.09mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Bok choy has 90 times more Vitamin K than peanut butter - bok choy has 45.5ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more thiamin, niacin, pantothenic acid and Vitamin B6. Both peanut butter and bok choy contain significant amounts of riboflavin and folate.
| Peanut Butter | Bok Choy | |
|---|---|---|
| Thiamin | 0.106 MG | 0.04 MG |
| Riboflavin | 0.111 MG | 0.07 MG |
| Niacin | 13.696 MG | 0.5 MG |
| Pantothenic acid | 1.118 MG | 0.088 MG |
| Vitamin B6 | 0.418 MG | 0.194 MG |
| Folate | 92 UG | 66 UG |
Minerals
calcium
Both bok choy and peanut butter are high in calcium. Bok choy has 133% more calcium than peanut butter - bok choy has 105mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 138% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both bok choy and peanut butter are high in potassium. Peanut butter has 196% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanut butter and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Peanut Butter | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.055 G |
| Total | 0.078 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than bok choy per 100 grams.
| Peanut Butter | Bok Choy | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.042 G |
| Total | 14.494 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.
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Peanut Butter 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 peanut butter contain more calories in 100 grams?Peanut butter is high in calories and bok choy has 100% less calories than peanut butter - bok choy has 13 calories in 100g and peanut butter has 589 calories.
Is bok choy or peanut butter better for protein?
Peanut butter is a fantastic source of protein and it has 15 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and peanut butter has 24.1g of protein.
Does bok choy or peanut butter have more carbohydrates?
By weight, bok choy has 8.8 times fewer carbohydrates than peanut butter - bok choy has 2.2g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in peanut butter comprise of 40% sugar, 40% dietary fiber and 20% starch.
Does bok choy or peanut butter contain more calcium?
Both bok choy and peanut butter are high in calcium. Bok choy has 130% more calcium than peanut butter - bok choy has 105mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does bok choy or peanut butter contain more potassium?
Both bok choy and peanut butter are high in potassium. Peanut butter has 200% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and peanut butter has 745mg of potassium.