Walnut vs. Bok Choy
Nutrition comparison of Walnut and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and bok choy:
- Both walnut and bok choy are high in calcium and potassium.
- Bok choy has 5.2 times less carbohydrates than walnut.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Walnut has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and bok choy has 98% less calories than walnut - walnut has 654 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, walnut is much lighter in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Walnut has a macronutrient ratio of 9:8:84 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Bok Choy | |
|---|---|---|
| Protein | 9% | 39% |
| Carbohydrates | 8% | 53% |
| Fat | 84% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 5.2 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 570% more dietary fiber than bok choy - walnut has 6.7g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Walnut and bok choy contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 915% more protein than bok choy - walnut has 15.2g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Walnut is high in saturated fat and bok choy has 100% less saturated fat than walnut - walnut has 6.1g 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 33 times more Vitamin C than walnut - walnut has 1.3mg 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 222 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Walnut and bok choy contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 15 times more Vitamin K than walnut - walnut has 2.7ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both walnut and bok choy contain significant amounts of niacin and folate.
| Walnut | Bok Choy | |
|---|---|---|
| Thiamin | 0.341 MG | 0.04 MG |
| Riboflavin | 0.15 MG | 0.07 MG |
| Niacin | 1.125 MG | 0.5 MG |
| Pantothenic acid | 0.57 MG | 0.088 MG |
| Vitamin B6 | 0.537 MG | 0.194 MG |
| Folate | 98 UG | 66 UG |
Minerals
calcium
Both walnut and bok choy are high in calcium. Walnut is very similar to walnut for calcium - walnut has 98mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Walnut is a great source of iron and it has 264% more iron than bok choy - walnut has 2.9mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both walnut and bok choy are high in potassium. Walnut has 75% more potassium than bok choy - walnut has 441mg of potassium per 100 grams and bok choy has 252mg of potassium.
Antioxidants and Phytonutrients
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,
| Walnut | Bok Choy | |
|---|---|---|
| beta-carotene | 12 UG | 2681 UG |
| lutein + zeaxanthin | 9 UG | 40 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than bok choy per 100 grams.
| Walnut | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.055 G |
| Total | 9.08 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than bok choy per 100 grams.
| Walnut | Bok Choy | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.042 G |
| Total | 38.156 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.
Walnut 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 walnut or bok choy contain more calories in 100 grams?Walnut is high in calories and bok choy has 100% less calories than walnut - walnut has 654 calories in 100g and bok choy has 13 calories.
Is walnut or bok choy better for protein?
Walnut is a fantastic source of protein and it has 920% more protein than bok choy - walnut has 15.2g of protein per 100 grams and bok choy has 1.5g of protein.
Does walnut or bok choy have more carbohydrates?
By weight, bok choy has 5.2 times fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does walnut or bok choy contain more calcium?
Both walnut and bok choy are high in calcium. Walnut is very similar to walnut for calcium - walnut has 98mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does walnut or bok choy contain more potassium?
Both walnut and bok choy are high in potassium. Walnut has 80% more potassium than bok choy - walnut has 441mg of potassium in 100 grams and bok choy has 252mg of potassium.