Bok Choy vs. Zucchini
Nutrition comparison of Bok Choy and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and zucchini:
- Both zucchini and bok choy are high in Vitamin C and potassium.
- Bok choy has more beta-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than bok choy.
- Bok choy has more folate.
- Bok choy is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and bok choy contain similar amounts of calories - zucchini has 17 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is heavier in protein, lighter in carbs and lighter in fat compared to zucchini per calorie. Bok choy has a macronutrient ratio of 39:53:8 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Zucchini | |
|---|---|---|
| Protein | 39% | 24% |
| Carbohydrates | 53% | 62% |
| Fat | 8% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and bok choy are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Zucchini and bok choy contain similar amounts of dietary fiber - zucchini has 1g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Zucchini and bok choy contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Zucchini and bok choy contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both zucchini and bok choy are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both zucchini and bok choy are high in Vitamin C. Bok choy has 151% more Vitamin C than zucchini - zucchini has 17.9mg 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 21 times more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Zucchini and bok choy contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 958% more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Bok choy has more folate. Both bok choy and zucchini contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Bok Choy | Zucchini | |
|---|---|---|
| Thiamin | 0.04 MG | 0.045 MG |
| Riboflavin | 0.07 MG | 0.094 MG |
| Niacin | 0.5 MG | 0.451 MG |
| Pantothenic acid | 0.088 MG | 0.204 MG |
| Vitamin B6 | 0.194 MG | 0.163 MG |
| Folate | 66 UG | 24 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 556% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 116% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both zucchini and bok choy are high in potassium. Zucchini has a little more potassium (4%) than bok choy by weight - zucchini has 261mg of potassium per 100 grams and bok choy has 252mg of potassium.
Antioxidants and Phytonutrients
flavonoids
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,
| Bok Choy | Zucchini | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 4.33 mg | ~ |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 0.66 mg |
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, bok choy has more beta-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than bok choy per 100 grams.
| Bok Choy | Zucchini | |
|---|---|---|
| beta-carotene | 2681 UG | 120 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 40 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bok choy and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Bok Choy | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.061 G |
| Total | 0.055 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and zucchini contain small amounts of linoleic acid.
| Bok Choy | Zucchini | |
|---|---|---|
| linoleic acid | 0.042 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.042 G | 0.031 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.
Bok Choy g
()
|
Daily Values (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 zucchini or bok choy contain more calories in 100 grams?Zucchini and bok choy contain similar amounts of calories - zucchini has 17 calories in 100g and bok choy has 13 calories.
Is zucchini or bok choy better for protein?
Zucchini and bok choy contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and bok choy has 1.5g of protein.
Does zucchini or bok choy have more carbohydrates?
By weight, both zucchini and bok choy are low in carbohydrates - zucchini has 3.1g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does zucchini or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 560% more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does zucchini or bok choy contain more potassium?
Both zucchini and bok choy are high in potassium. Zucchini has a little more potassium ( 0%) than bok choy by weight - zucchini has 261mg of potassium in 100 grams and bok choy has 252mg of potassium.