White Rice vs. Bok Choy
Nutrition comparison of Cooked White Rice 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
white rice
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and bok choy:
- Bok choy has signficantly less carbohydrates than white rice.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- White rice has more thiamin, niacin and pantothenic acid, however, bok choy contains more riboflavin and Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and bok choy has 90% less calories than white rice - white rice has 130 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. White rice has a macronutrient ratio of 8:91:2 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Bok Choy | |
|---|---|---|
| Protein | 8% | 39% |
| Carbohydrates | 91% | 53% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Bok choy has 233% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
White rice has less sugar than bok choy - bok choy has 1.2g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and bok choy contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both white rice and bok choy are low in saturated fat - white rice has 0.06g 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 white rice - bok choy has 45mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than white rice - bok choy has 223ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Bok choy and white rice contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Bok choy has more Vitamin K than white rice - bok choy has 45.5ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and pantothenic acid, however, bok choy contains more riboflavin and Vitamin B6. Both white rice and bok choy contain significant amounts of folate.
| White Rice | Bok Choy | |
|---|---|---|
| Thiamin | 0.167 MG | 0.04 MG |
| Riboflavin | 0.016 MG | 0.07 MG |
| Niacin | 1.835 MG | 0.5 MG |
| Pantothenic acid | 0.411 MG | 0.088 MG |
| Vitamin B6 | 0.05 MG | 0.194 MG |
| Folate | 58 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 34 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
White rice has 86% more iron than bok choy - white rice has 1.5mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Bok choy is a great source of potassium and it has 769% more potassium than white rice - white rice has 29mg of potassium per 100 grams and bok choy has 252mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.055 G |
| Total | 0.01 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and bok choy contain small amounts of linoleic acid.
| White Rice | Bok Choy | |
|---|---|---|
| linoleic acid | 0.046 G | 0.042 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Cooked White Rice 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 white rice or bok choy contain more calories in 100 grams?White rice is high in calories and bok choy has 90% less calories than white rice - white rice has 130 calories in 100g and bok choy has 13 calories.
Is white rice or bok choy better for protein?
White rice and bok choy contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and bok choy has 1.5g of protein.
Does white rice or bok choy have more carbohydrates?
By weight, bok choy has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does white rice or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 34 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and bok choy has 105mg of calcium.