Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and sweet potatoes:
Bok choy has signficantly less calories than sweet potato - sweet potato has 86 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 heavier in fat compared to sweet potatoes per calorie. Bok choy has a macronutrient ratio of 36:53:11 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Bok Choy | Sweet Potatoes | |
---|---|---|
Protein | 36% | 7% |
Carbohydrates | 53% | 92% |
Fat | 11% | 1% |
Alcohol | ~ | ~ |
Bok choy has 8.2 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
Sweet potato is a great source of dietary fiber and it has 200% more dietary fiber than bok choy - sweet potato has 3g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
Sweet potatoes and bok choy contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and bok choy has 1.2g of sugar.
Sweet potatoes and bok choy contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and bok choy has 1.5g of protein.
Both sweet potatoes and bok choy are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Bok choy is an excellent source of Vitamin C and it has 17 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Both sweet potatoes and bok choy are high in Vitamin A. Sweet potato has 218% more Vitamin A than bok choy - sweet potato has 709ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Sweet potatoes and bok choy contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Bok choy has 24 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
Sweet potato has more pantothenic acid, however, bok choy contains more folate. Both bok choy and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
Bok Choy | Sweet Potatoes | |
---|---|---|
Thiamin | 0.04 MG | 0.078 MG |
Riboflavin | 0.07 MG | 0.061 MG |
Niacin | 0.5 MG | 0.557 MG |
Pantothenic acid | 0.088 MG | 0.8 MG |
Vitamin B6 | 0.194 MG | 0.209 MG |
Folate | 66 UG | 11 UG |
Bok choy is an excellent source of calcium and it has 250% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and bok choy has 105mg of calcium.
Sweet potatoes and bok choy contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and bok choy has 0.8mg of iron.
Both sweet potatoes and bok choy are high in potassium. Sweet potato has 34% more potassium than bok choy - sweet potato has 337mg of potassium per 100 grams and bok choy has 252mg of potassium.
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 bok choy and sweet potatoes contain small amounts of luteolin and myricetin.
Bok Choy | Sweet Potatoes | |
---|---|---|
apigenin | 0.24 mg | 0.01 mg |
luteolin | 0.09 mg | 0.02 mg |
kaempferol | 4.33 mg | 0.01 mg |
myricetin | 0.03 mg | 0.03 mg |
Quercetin | 2.06 mg | 0.01 mg |
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, sweet potato has more beta-carotene than bok choy per 100 grams, however, bok choy contains more lutein + zeaxanthin than sweet potato per 100 grams. Both bok choy and sweet potatoes contain small amounts of alpha-carotene.
Bok Choy | Sweet Potatoes | |
---|---|---|
beta-carotene | 2681 UG | 8509 UG |
alpha-carotene | 1 UG | 7 UG |
lutein + zeaxanthin | 40 UG | ~ |
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
Bok Choy | Sweet Potatoes | |
---|---|---|
alpha linoleic acid | 0.055 G | 0.001 G |
Total | 0.055 G | 0.001 G |
Comparing omega-6 fatty acids, both bok choy and sweet potatoes contain small amounts of linoleic acid.
Bok Choy | Sweet Potatoes | |
---|---|---|
linoleic acid | 0.042 G | 0.013 G |
Total | 0.042 G | 0.013 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Bok Choy or Sweet Potatoes .
Note: The specific food items compared are: Bok Choy (Cabbage, chinese (pak-choi), raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Bok Choy g
()
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Daily Values (%) |
Sweet Potatoes g
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5% | carbohydrates | 5% |
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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% | |||||
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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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G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||