Bok Choy vs. Peas
Nutrition comparison of Bok Choy and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and peas:
- Both bok choy and peas are high in Vitamin C and potassium.
- Bok choy has 3.8 times less sugar than pea.
- Bok choy has 5.2 times less calories than pea.
- Bok choy has 5.6 times less carbohydrates than pea.
- Bok choy has more beta-carotene than pea, however, pea contains more alpha-carotene and lutein + zeaxanthin than bok choy.
- Bok choy is an excellent source of Vitamin A and calcium.
- Pea has more thiamin and niacin.
- Pea is an excellent source of dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 5.2 times less calories than pea - bok choy has 13 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, bok choy is heavier in protein, lighter in carbs and similar to peas for fat. Bok choy has a macronutrient ratio of 39:53:8 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Peas | |
|---|---|---|
| Protein | 39% | 26% |
| Carbohydrates | 53% | 69% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 5.6 times less carbohydrates than pea - bok choy has 2.2g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 470% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Bok choy has 3.8 times less sugar than pea - bok choy has 1.2g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 261% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both bok choy and peas are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Both bok choy and peas are high in Vitamin C. Bok choy has 13% more Vitamin C than pea - bok choy has 45mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 487% more Vitamin A than pea - bok choy has 223ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Bok choy and peas contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Bok choy has 83% more Vitamin K than pea - bok choy has 45.5ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin and niacin. Both bok choy and peas contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Bok Choy | Peas | |
|---|---|---|
| Thiamin | 0.04 MG | 0.266 MG |
| Riboflavin | 0.07 MG | 0.132 MG |
| Niacin | 0.5 MG | 2.09 MG |
| Pantothenic acid | 0.088 MG | 0.104 MG |
| Vitamin B6 | 0.194 MG | 0.169 MG |
| Folate | 66 UG | 65 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 320% more calcium than pea - bok choy has 105mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 84% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both bok choy and peas are high in potassium. Bok choy is very similar to pea for potassium - bok choy has 252mg of potassium per 100 grams and pea has 244mg 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, bok choy has more beta-carotene than pea per 100 grams, however, pea contains more alpha-carotene and lutein + zeaxanthin than bok choy per 100 grams.
| Bok Choy | Peas | |
|---|---|---|
| beta-carotene | 2681 UG | 449 UG |
| alpha-carotene | 1 UG | 21 UG |
| lutein + zeaxanthin | 40 UG | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bok choy and peas contain significant amounts of alpha linoleic acid (ALA).
| Bok Choy | Peas | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.035 G |
| Total | 0.055 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than bok choy per 100 grams.
| Bok Choy | Peas | |
|---|---|---|
| linoleic acid | 0.042 G | 0.152 G |
| Total | 0.042 G | 0.152 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 (%) |
Peas 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 peas contain more calories in 100 grams?Bok choy has 5.2 times less calories than pea - bok choy has 13 calories in 100g and pea has 81 calories.
Is bok choy or peas better for protein?
Pea has 260% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and pea has 5.4g of protein.
Does bok choy or peas have more carbohydrates?
By weight, bok choy has 5.6 times fewer carbohydrates than pea - bok choy has 2.2g of carbs for 100g and pea has 14.5g of carbohydrates.
Does bok choy or peas contain more calcium?
Bok choy is a rich source of calcium and it has 320% more calcium than pea - bok choy has 105mg of calcium in 100 grams and pea has 25mg of calcium.
Does bok choy or peas contain more potassium?
Both bok choy and peas are high in potassium. Bok choy is very similar to pea for potassium - bok choy has 252mg of potassium in 100 grams and pea has 244mg of potassium.