Pork vs. Bok Choy
Nutrition comparison of Cooked Pork and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and bok choy:
- Both pork and bok choy are high in potassium.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- Pork has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12, however, bok choy contains more folate.
- Pork is an excellent source of protein.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and bok choy has 96% less calories than pork - pork has 297 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, pork is much lighter in carbs, much heavier in fat and similar to bok choy for protein. Pork has a macronutrient ratio of 36:0:65 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Bok Choy | |
|---|---|---|
| Protein | 36% | 39% |
| Carbohydrates | ~ | 53% |
| Fat | 65% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both bok choy and pork are low in carbohydrates - bok choy has 2.2g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Bok choy has more dietary fiber than pork - bok choy has 1g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than bok choy - bok choy has 1.2g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 16 times more protein than bok choy - pork has 25.7g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Pork is high in saturated fat and bok choy has 100% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
cholesterol
Bok choy has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and bok choy does not contain significant amounts.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 63 times more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 110 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than bok choy - pork has 21iu of Vitamin D per 100 grams and bok choy does not contain significant amounts.
Vitamin E
Pork and bok choy contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has more Vitamin K than pork - bok choy has 45.5ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12, however, bok choy contains more folate. Both pork and bok choy contain significant amounts of Vitamin B6.
| Pork | Bok Choy | |
|---|---|---|
| Thiamin | 0.706 MG | 0.04 MG |
| Riboflavin | 0.22 MG | 0.07 MG |
| Niacin | 4.206 MG | 0.5 MG |
| Pantothenic acid | 0.52 MG | 0.088 MG |
| Vitamin B6 | 0.391 MG | 0.194 MG |
| Folate | 6 UG | 66 UG |
| Vitamin B12 | 0.54 UG | ~ |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 377% more calcium than pork - pork has 22mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Pork has 61% more iron than bok choy - pork has 1.3mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both pork and bok choy are high in potassium. Pork has 44% more potassium than bok choy - pork has 362mg of potassium per 100 grams and bok choy has 252mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pork and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Pork | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.055 G |
| Total | 0.07 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than bok choy per 100 grams.
| Pork | Bok Choy | |
|---|---|---|
| linoleic acid | 1.64 G | 0.042 G |
| other omega 6 | 0.08 G | ~ |
| Total | 1.72 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.
Cooked Pork 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 pork or bok choy contain more calories in 100 grams?Pork is high in calories and bok choy has 100% less calories than pork - pork has 297 calories in 100g and bok choy has 13 calories.
Is pork or bok choy better for protein?
Pork is a fantastic source of protein and it has 16 times more protein than bok choy - pork has 25.7g of protein per 100 grams and bok choy has 1.5g of protein.
Does bok choy or pork have more carbohydrates?
By weight, both bok choy and pork are low in carbohydrates - bok choy has 2.2g of carbs for 100g and pork has no carbs..
Does pork or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 380% more calcium than pork - pork has 22mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does pork or bok choy contain more potassium?
Both pork and bok choy are high in potassium. Pork has 40% more potassium than bok choy - pork has 362mg of potassium in 100 grams and bok choy has 252mg of potassium.