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.
Detailed nutritional comparison of peanut butter and bok choy is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Peanut Butter src
Image of Bok Choy src

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, 36:53:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanut Butter Bok Choy
Protein 15% 36%
Carbohydrates 14% 53%
Fat 71% 11%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Peanut Butter or Bok Choy .

Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Bok Choy (Cabbage, chinese (pak-choi), raw) .

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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.