Turkey vs. Bok Choy
Nutrition comparison of Cooked Turkey and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and bok choy:
- Both bok choy and turkey are high in potassium.
- Bok choy has 78.8 times less saturated fat than turkey.
- Bok choy has signficantly less cholesterol than turkey.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, bok choy contains more folate.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and bok choy has 93% less calories than turkey - bok choy has 13 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is much heavier in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Turkey has a macronutrient ratio of 63:0:37 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Bok Choy | |
|---|---|---|
| Protein | 63% | 39% |
| Carbohydrates | ~ | 53% |
| Fat | 37% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both bok choy and turkey are low in carbohydrates - bok choy has 2.2g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Bok choy has more dietary fiber than turkey - bok choy has 1g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than bok choy - bok choy has 1.2g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 18 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Bok choy has 78.8 times less saturated fat than turkey - bok choy has 0.03g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and bok choy are low in trans fat - turkey has 0.1g of trans fat per 100 grams and bok choy does not contain significant amounts.
cholesterol
Bok choy has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and bok choy does not contain significant amounts.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than turkey - bok choy has 45mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 17 times more Vitamin A than turkey - bok choy has 223ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than bok choy - turkey has 15iu of Vitamin D per 100 grams and bok choy does not contain significant amounts.
Vitamin E
Bok choy and turkey contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Bok choy has more Vitamin K than turkey - bok choy has 45.5ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, bok choy contains more folate. Both turkey and bok choy contain significant amounts of thiamin.
| Turkey | Bok Choy | |
|---|---|---|
| Thiamin | 0.045 MG | 0.04 MG |
| Riboflavin | 0.281 MG | 0.07 MG |
| Niacin | 9.573 MG | 0.5 MG |
| Pantothenic acid | 0.948 MG | 0.088 MG |
| Vitamin B6 | 0.616 MG | 0.194 MG |
| Folate | 9 UG | 66 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 650% more calcium than turkey - bok choy has 105mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Bok choy and turkey contain similar amounts of iron - bok choy has 0.8mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both bok choy and turkey are high in potassium. Bok choy has a little more potassium (5%) than turkey by weight - bok choy has 252mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both turkey and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Turkey | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.055 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than bok choy per 100 grams.
| Turkey | Bok Choy | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 1.873 G | 0.042 G |
| Total | 1.883 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.
Cooked Turkey 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 bok choy or turkey contain more calories in 100 grams?Turkey is high in calories and bok choy has 90% less calories than turkey - bok choy has 13 calories in 100g and turkey has 189 calories.
Is bok choy or turkey better for protein?
Turkey is a fantastic source of protein and it has 18 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and turkey has 28.6g of protein.
Does bok choy or turkey have more carbohydrates?
By weight, both bok choy and turkey are low in carbohydrates - bok choy has 2.2g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does bok choy or turkey contain more calcium?
Bok choy is a rich source of calcium and it has 650% more calcium than turkey - bok choy has 105mg of calcium in 100 grams and turkey has 14mg of calcium.
Does bok choy or turkey contain more potassium?
Both bok choy and turkey are high in potassium. Bok choy has a little more potassium ( 10%) than turkey by weight - bok choy has 252mg of potassium in 100 grams and turkey has 239mg of potassium.