Sesame Seeds vs. Bok Choy
Nutrition comparison of Sesame Seeds and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and bok choy:
- Both sesame seeds and bok choy are high in calcium and potassium.
- Bok choy has signficantly less carbohydrates than sesame seed.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6.
- Sesame seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and bok choy has 98% less calories than sesame seed - sesame seed has 565 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, sesame seeds is much lighter in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Bok Choy | |
|---|---|---|
| Protein | 11% | 39% |
| Carbohydrates | 17% | 53% |
| Fat | 72% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 13 times more dietary fiber than bok choy - sesame seed has 14g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Sesame seed has less sugar than bok choy - bok choy has 1.2g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 10 times more protein than bok choy - sesame seed has 17g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and bok choy has 100% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - bok choy has 45mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - bok choy has 223ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Bok choy and sesame seeds contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Bok choy has more Vitamin K than sesame seed - bok choy has 45.5ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6. Both sesame seeds and bok choy contain significant amounts of pantothenic acid and folate.
| Sesame Seeds | Bok Choy | |
|---|---|---|
| Thiamin | 0.803 MG | 0.04 MG |
| Riboflavin | 0.251 MG | 0.07 MG |
| Niacin | 4.581 MG | 0.5 MG |
| Pantothenic acid | 0.051 MG | 0.088 MG |
| Vitamin B6 | 0.802 MG | 0.194 MG |
| Folate | 98 UG | 66 UG |
Minerals
calcium
Both sesame seeds and bok choy are high in calcium. Sesame seed has 842% more calcium than bok choy - sesame seed has 989mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 17 times more iron than bok choy - sesame seed has 14.8mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both sesame seeds and bok choy are high in potassium. Sesame seed has 88% more potassium than bok choy - sesame seed has 475mg of potassium per 100 grams and bok choy has 252mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than bok choy per 100 grams.
| Sesame Seeds | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.055 G |
| Total | 0.363 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than bok choy per 100 grams.
| Sesame Seeds | Bok Choy | |
|---|---|---|
| linoleic acid | 20.654 G | 0.042 G |
| Total | 20.654 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: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Bok Choy g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 sesame seeds or bok choy contain more calories in 100 grams?Sesame seed is high in calories and bok choy has 100% less calories than sesame seed - sesame seed has 565 calories in 100g and bok choy has 13 calories.
Is sesame seeds or bok choy better for protein?
Sesame seed is a fantastic source of protein and it has 10 times more protein than bok choy - sesame seed has 17g of protein per 100 grams and bok choy has 1.5g of protein.
Does sesame seeds or bok choy have more carbohydrates?
By weight, bok choy has signficantly fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does sesame seeds or bok choy contain more calcium?
Both sesame seeds and bok choy are high in calcium. Sesame seed has 840% more calcium than bok choy - sesame seed has 989mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does sesame seeds or bok choy contain more iron?
Sesame seed is an abundant source of iron and it has 17 times more iron than bok choy - sesame seed has 14.8mg of iron in 100 grams and bok choy has 0.8mg of iron.
Does sesame seeds or bok choy contain more potassium?
Both sesame seeds and bok choy are high in potassium. Sesame seed has 90% more potassium than bok choy - sesame seed has 475mg of potassium in 100 grams and bok choy has 252mg of potassium.