Bok Choy vs. Red Bell Pepper
Nutrition comparison of Bok Choy and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and red bell pepper:
- Both red bell pepper and bok choy are high in Vitamin A, Vitamin C and potassium.
- Bok choy is an excellent source of calcium.
- Red bell pepper has more pantothenic acid.
- Red bell pepper is a great source of dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper and bok choy contain similar amounts of calories - red bell pepper has 26 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is much heavier in protein, much lighter in carbs and similar to red bell pepper for fat. Bok choy has a macronutrient ratio of 39:53:8 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Red Bell Pepper | |
|---|---|---|
| Protein | 39% | 13% |
| Carbohydrates | 53% | 79% |
| Fat | 8% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper and bok choy contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in red bell pepper are made of 67% sugar and 33% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Red bell pepper is a great source of dietary fiber and it has 110% more dietary fiber than bok choy - red bell pepper has 2.1g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Red bell pepper and bok choy contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Red bell pepper and bok choy contain similar amounts of protein - red bell pepper has 0.99g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both red bell pepper and bok choy are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both red bell pepper and bok choy are high in Vitamin C. Red bell pepper has 184% more Vitamin C than bok choy - red bell pepper has 127.7mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Both red bell pepper and bok choy are high in Vitamin A. Bok choy has 42% more Vitamin A than red bell pepper - red bell pepper has 157ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Red bell pepper has 16 times more Vitamin E than bok choy - red bell pepper has 1.6mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 829% more Vitamin K than red bell pepper - red bell pepper has 4.9ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Red bell pepper has more pantothenic acid. Both bok choy and red bell pepper contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Bok Choy | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.04 MG | 0.054 MG |
| Riboflavin | 0.07 MG | 0.085 MG |
| Niacin | 0.5 MG | 0.979 MG |
| Pantothenic acid | 0.088 MG | 0.317 MG |
| Vitamin B6 | 0.194 MG | 0.291 MG |
| Folate | 66 UG | 46 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 14 times more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Red bell pepper and bok choy contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both red bell pepper and bok choy are high in potassium. Bok choy has 19% more potassium than red bell pepper - red bell pepper has 211mg 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, bok choy has more apigenin, kaempferol and quercetin than red bell pepper per 100 grams, however, red bell pepper contains more luteolin than bok choy per 100 grams.
| Bok Choy | Red Bell Pepper | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | 0.61 mg |
| kaempferol | 4.33 mg | 0.02 mg |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 0.23 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, both bok choy and red bell pepper contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Bok Choy | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 2681 UG | 1624 UG |
| alpha-carotene | 1 UG | 20 UG |
| lutein + zeaxanthin | 40 UG | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bok choy and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Bok Choy | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.056 G |
| Total | 0.055 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than bok choy per 100 grams.
| Bok Choy | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.042 G | 0.1 G |
| Total | 0.042 G | 0.1 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: Bok Choy (Cabbage, chinese (pak-choi), raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Bok Choy g
()
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Daily Values (%) |
Red Bell Pepper g
()
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does red bell pepper or bok choy contain more calories in 100 grams?Red bell pepper and bok choy contain similar amounts of calories - red bell pepper has 26 calories in 100g and bok choy has 13 calories.
Is red bell pepper or bok choy better for protein?
Red bell pepper and bok choy contain similar amounts of protein - red bell pepper has 0.99g of protein per 100 grams and bok choy has 1.5g of protein.
Does red bell pepper or bok choy have more carbohydrates?
By weight, red bell pepper and bok choy contain similar amounts of carbs - red bell pepper has 6g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in red bell pepper are made of 70% sugar and 30% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does red bell pepper or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 14 times more calcium than red bell pepper - red bell pepper has 7mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does red bell pepper or bok choy contain more potassium?
Both red bell pepper and bok choy are high in potassium. Bok choy has 20% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and bok choy has 252mg of potassium.