Arugula vs Bok Choy Lettuce: Calories & Nutrition Showdown


Arugula vs Bok choy
Nutrition Facts
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Arugula vs Bok Choy 100g Compare
per 100g | Arugula | Bok choy lettuce |
---|---|---|
Calories | 25 | 13 |
Carbohydrates | 3.65 g | 2.18 g |
Fat | 0.66 g | 0.2 g |
Dietary fiber | 1.6 g | 1 g |
Protein | 2.58 g | 1.5 g |
Calcium | 160 mg | 105 mg |
Iron | 1.46 mg | 0.8 mg |
Magnessium | 47 mg | 19 mg |
Phosphorus | 52 mg | 37 mg |
Potassium | 369 mg | 252 mg |
Sodium | 27 mg | 65 mg |
Zink | 0.47 mg | 0.19 mg |
Vitaminium A | 2373 µg | 4468 µg |
Vitaminium B1 (Thiamine) | 0.044 mg | 0.04 mg |
Vitaminium B2 (riboflavin) | 0.086 mg | 0.07 mg |
Vitaminium B3 (Niacin) | 0.305 mg | 0.5 mg |
Vitaminium B5 | 0.437 mg | 0.088 mg |
Vitaminium B6 | 0.073 mg | 0.194 mg |
Vitaminium B9 (Folic acid) | 97 mg | 66 mg |
Vitaminium C | 15 mg | 45 mg |
Vitaminium K | 108.6 µg | 45.5 µg |
Exploring the Nutritional Battle: Arugula vs. Bok Choy Lettuce
When it comes to leafy greens, Arugula and Bok Choy Lettuce are two popular choices that not only add a burst of flavor to your meals but also pack a nutritional punch. While arugula, with its peppery taste, has been a staple in Italian cuisine for centuries, bok choy, a type of Chinese cabbage, is celebrated in Asian dishes for its crisp texture and mild flavor. But beyond their culinary uses, how do these two greens compare in terms of nutrition?
Nutritional Profile: A Closer Look
When choosing between arugula and bok choy lettuce, it's essential to consider their nutritional content. Here's a breakdown of their key nutrients per 100 grams:
- Calories: Arugula contains 25 calories, while bok choy has just 13.
- Carbohydrates: Arugula has 3.65 grams, and bok choy comes in at 2.18 grams.
- Fiber: You'll find 1.6 grams of fiber in arugula and 1 gram in bok choy.
- Fat: Arugula has a slightly higher fat content at 0.66 grams compared to bok choy's 0.2 grams.
- Protein: Arugula offers 2.58 grams of protein, while bok choy provides 1.5 grams.
Vitamins and Minerals Showdown
Both arugula and bok choy are rich in vitamins and minerals, but they shine in different areas:
- Calcium: Arugula boasts 160 mg of calcium, surpassing bok choy's 105 mg.
- Vitamin A: Bok choy leads with 4468 IU, significantly higher than arugula's 2373 IU.
- Vitamin C: With 45 mg of vitamin C, bok choy outperforms arugula, which has 15 mg.
- Vitamin K: Arugula is a clear winner here, with 108.6 mcg compared to bok choy's 45.5 mcg.
Both greens contain no cholesterol and are low in sodium, making them heart-healthy choices. However, bok choy has a higher sodium content (65 mg) compared to arugula (27 mg).
Arugula vs. Bok Choy Lettuce: The Verdict
Choosing between arugula and bok choy lettuce boils down to personal preference and nutritional needs. If you're looking for a peppery flavor and a higher vitamin K and calcium content, arugula is your go-to green. On the other hand, bok choy is an excellent choice for those seeking higher vitamin A and C levels with fewer calories.
Ultimately, both arugula and bok choy lettuce are nutritious additions to any diet. By incorporating a variety of leafy greens into your meals, you can enjoy a wide range of flavors while benefiting from their diverse nutritional profiles.
Arugula 100g
25kcalCalories source
- 47% CARBS.
- 33% PROTEIN
- 19% FAT
Bok choy lettuce 100g
13kcalCalories source
- 53% CARBS
- 36% PROTEIN
- 11% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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