Yogurt vs. Bok Choy
Nutrition comparison of Yogurt and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and bok choy:
- Both bok choy and yogurt are high in calcium.
- Bok choy has 3.6 times less calories than yogurt.
- Bok choy has 76.6 times less saturated fat than yogurt.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, bok choy contains more niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 3.6 times less calories than yogurt - bok choy has 13 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is lighter in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Bok Choy | |
|---|---|---|
| Protein | 23% | 39% |
| Carbohydrates | 30% | 53% |
| Fat | 47% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both bok choy and yogurt are low in carbohydrates - bok choy has 2.2g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Bok choy has more dietary fiber than yogurt - bok choy has 1g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Bok choy and yogurt contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 131% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Bok choy has 76.6 times less saturated fat than yogurt - bok choy has 0.03g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Bok choy has less cholesterol than yogurt - yogurt has 13mg 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 89 times more Vitamin C than yogurt - bok choy has 45mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 726% more Vitamin A than yogurt - bok choy has 223ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and bok choy contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and bok choy does not contain significant amounts.
Vitamin E
Bok choy and yogurt contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Bok choy has 226 times more Vitamin K than yogurt - bok choy has 45.5ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, bok choy contains more niacin, Vitamin B6 and folate. Both yogurt and bok choy contain significant amounts of thiamin.
| Yogurt | Bok Choy | |
|---|---|---|
| Thiamin | 0.029 MG | 0.04 MG |
| Riboflavin | 0.142 MG | 0.07 MG |
| Niacin | 0.075 MG | 0.5 MG |
| Pantothenic acid | 0.389 MG | 0.088 MG |
| Vitamin B6 | 0.032 MG | 0.194 MG |
| Folate | 7 UG | 66 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both bok choy and yogurt are high in calcium. Yogurt has 15% more calcium than bok choy - bok choy has 105mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Bok choy has 15 times more iron than yogurt - bok choy has 0.8mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Bok choy is a great source of potassium and it has 63% more potassium than yogurt - bok choy has 252mg of potassium per 100 grams and yogurt has 155mg 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,
| Yogurt | Bok Choy | |
|---|---|---|
| beta-carotene | 5 UG | 2681 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.055 G |
| Total | 0.027 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and bok choy contain significant amounts of linoleic acid.
| Yogurt | Bok Choy | |
|---|---|---|
| linoleic acid | 0.065 G | 0.042 G |
| Total | 0.065 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.
Yogurt 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 yogurt contain more calories in 100 grams?Bok choy has 3.6 times less calories than yogurt - bok choy has 13 calories in 100g and yogurt has 61 calories.
Is bok choy or yogurt better for protein?
Yogurt has 130% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and yogurt has 3.5g of protein.
Does bok choy or yogurt have more carbohydrates?
By weight, both bok choy and yogurt are low in carbohydrates - bok choy has 2.2g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
Does bok choy or yogurt contain more calcium?
Both bok choy and yogurt are high in calcium. Yogurt has 20% more calcium than bok choy - bok choy has 105mg of calcium in 100 grams and yogurt has 121mg of calcium.