Bok Choy vs. Scallion
Nutrition comparison of Bok Choy and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and scallion:
- Both scallion and bok choy are high in Vitamin C, calcium and potassium.
- Bok choy has more Vitamin B6.
- Bok choy has more beta-carotene than scallion, however, scallion contains more lutein + zeaxanthin than bok choy.
- Bok choy is an excellent source of Vitamin A.
- Scallion is a great source of dietary fiber.
- Scallion is an excellent source of Vitamin K.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Scallion and bok choy contain similar amounts of calories - scallion has 32 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is heavier in protein, much lighter in carbs and similar to scallion for fat. Bok choy has a macronutrient ratio of 39:53:8 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Scallion | |
|---|---|---|
| Protein | 39% | 19% |
| Carbohydrates | 53% | 76% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Scallion and bok choy contain similar amounts of carbs - scallion has 7.3g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Scallion is a great source of dietary fiber and it has 160% more dietary fiber than bok choy - scallion has 2.6g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Scallion and bok choy contain similar amounts of sugar - scallion has 2.3g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Scallion and bok choy contain similar amounts of protein - scallion has 1.8g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both scallion and bok choy are low in saturated fat - scallion has 0.03g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both scallion and bok choy are high in Vitamin C. Bok choy has 139% more Vitamin C than scallion - scallion has 18.8mg 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 346% more Vitamin A than scallion - scallion has 50ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Scallion and bok choy contain similar amounts of Vitamin E - scallion has 0.55mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Scallion is an excellent source of Vitamin K and it has 355% more Vitamin K than bok choy - scallion has 207ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Bok choy has more Vitamin B6. Both bok choy and scallion contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Bok Choy | Scallion | |
|---|---|---|
| Thiamin | 0.04 MG | 0.055 MG |
| Riboflavin | 0.07 MG | 0.08 MG |
| Niacin | 0.5 MG | 0.525 MG |
| Pantothenic acid | 0.088 MG | 0.075 MG |
| Vitamin B6 | 0.194 MG | 0.061 MG |
| Folate | 66 UG | 64 UG |
Minerals
calcium
Both scallion and bok choy are high in calcium. Bok choy has 46% more calcium than scallion - scallion has 72mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Scallion has 85% more iron than bok choy - scallion has 1.5mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both scallion and bok choy are high in potassium. Scallion has a little more potassium (10%) than bok choy by weight - scallion has 276mg 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 and kaempferol than scallion per 100 grams, however, scallion contains more quercetin than bok choy per 100 grams.
| Bok Choy | Scallion | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 4.33 mg | 1.36 mg |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 10.68 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 scallion per 100 grams, however, scallion contains more lutein + zeaxanthin than bok choy per 100 grams.
| Bok Choy | Scallion | |
|---|---|---|
| beta-carotene | 2681 UG | 598 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 40 UG | 1137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than scallion per 100 grams.
| Bok Choy | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.004 G |
| Total | 0.055 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and scallion contain significant amounts of linoleic acid.
| Bok Choy | Scallion | |
|---|---|---|
| linoleic acid | 0.042 G | 0.07 G |
| Total | 0.042 G | 0.07 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 (%) |
Scallion 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 scallion or bok choy contain more calories in 100 grams?Scallion and bok choy contain similar amounts of calories - scallion has 32 calories in 100g and bok choy has 13 calories.
Is scallion or bok choy better for protein?
Scallion and bok choy contain similar amounts of protein - scallion has 1.8g of protein per 100 grams and bok choy has 1.5g of protein.
Does scallion or bok choy have more carbohydrates?
By weight, scallion and bok choy contain similar amounts of carbs - scallion has 7.3g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does scallion or bok choy contain more calcium?
Both scallion and bok choy are high in calcium. Bok choy has 50% more calcium than scallion - scallion has 72mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does scallion or bok choy contain more potassium?
Both scallion and bok choy are high in potassium. Scallion has a little more potassium ( 10%) than bok choy by weight - scallion has 276mg of potassium in 100 grams and bok choy has 252mg of potassium.