Raspberries vs. Bok Choy
Nutrition comparison of Raspberries and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and bok choy:
- Both raspberries and bok choy are high in Vitamin C.
- Bok choy has 4.4 times less carbohydrates than raspberry.
- Bok choy has 75% less calories than raspberry.
- Bok choy has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than bok choy.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and calcium.
- Raspberry has more pantothenic acid, however, bok choy contains more Vitamin B6 and folate.
- Raspberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 75% less calories than raspberry - raspberry has 52 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, raspberries is much lighter in protein, much heavier in carbs and similar to bok choy for fat. Raspberries has a macronutrient ratio of 8:82:10 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Bok Choy | |
|---|---|---|
| Protein | 8% | 39% |
| Carbohydrates | 82% | 53% |
| Fat | 10% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 4.4 times less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 550% more dietary fiber than bok choy - raspberry has 6.5g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Raspberries and bok choy contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Raspberries and bok choy contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both raspberries and bok choy are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both raspberries and bok choy are high in Vitamin C. Bok choy has 72% more Vitamin C than raspberry - raspberry has 26.2mg 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 raspberry - raspberry has 2ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Raspberries and bok choy contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 483% more Vitamin K than raspberry - raspberry has 7.8ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Raspberry has more pantothenic acid, however, bok choy contains more Vitamin B6 and folate. Both raspberries and bok choy contain significant amounts of thiamin, riboflavin and niacin.
| Raspberries | Bok Choy | |
|---|---|---|
| Thiamin | 0.032 MG | 0.04 MG |
| Riboflavin | 0.038 MG | 0.07 MG |
| Niacin | 0.598 MG | 0.5 MG |
| Pantothenic acid | 0.329 MG | 0.088 MG |
| Vitamin B6 | 0.055 MG | 0.194 MG |
| Folate | 21 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 320% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Raspberries and bok choy contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Bok choy is a great source of potassium and it has 67% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and bok choy has 252mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both raspberries and bok choy contain significant amounts of quercetin.
| Raspberries | Bok Choy | |
|---|---|---|
| kaempferol | 0.06 mg | 4.33 mg |
| Quercetin | 1.05 mg | 2.06 mg |
| apigenin | ~ | 0.24 mg |
| luteolin | ~ | 0.09 mg |
| myricetin | ~ | 0.03 mg |
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 raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than bok choy per 100 grams. Both raspberries and bok choy contain small amounts of alpha-carotene.
| Raspberries | Bok Choy | |
|---|---|---|
| beta-carotene | 12 UG | 2681 UG |
| alpha-carotene | 16 UG | 1 UG |
| lutein + zeaxanthin | 136 UG | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than bok choy per 100 grams.
| Raspberries | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.055 G |
| Total | 0.126 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than bok choy per 100 grams.
| Raspberries | Bok Choy | |
|---|---|---|
| linoleic acid | 0.249 G | 0.042 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Raspberries 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 raspberries or bok choy contain more calories in 100 grams?Bok choy has 80% less calories than raspberry - raspberry has 52 calories in 100g and bok choy has 13 calories.
Is raspberries or bok choy better for protein?
Raspberries and bok choy contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and bok choy has 1.5g of protein.
Does raspberries or bok choy have more carbohydrates?
By weight, bok choy has 4.4 times fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does raspberries or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 320% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and bok choy has 105mg of calcium.