Arugula vs Bok Choy Lettuce: Choose Wisely

Where is more calories, protein, carbs - what is more healthy?

Arugula - calories, kcal, weight, nutrition
Arugula - calories, kcal, weight, nutrition

Bok choy vs Arugula: Nutrition Comparison

per 100gArugulaBok choy lettuce
Calories25 13
Carbohydrates3.65 g2.18 g
Fat0.66 g0.2 g
Dietary fiber1.6 g1 g
Protein2.58 g1.5 g
Calcium160 mg105 mg
Iron1.46 mg0.8 mg
Magnessium47 mg19 mg
Phosphorus52 mg37 mg
Potassium369 mg252 mg
Sodium27 mg65 mg
Zink0.47 mg0.19 mg
Vitaminium B1 (Thiamine)0.044 mg0.04 mg
Vitaminium B2 (riboflavin)0.086 mg0.07 mg
Vitaminium B3 (Niacin)0.305 mg0.5 mg
Vitaminium B50.437 mg0.088 mg
Vitaminium B60.073 mg0.194 mg
Vitaminium B9 (Folic acid)97 mg66 mg
Vitaminium C15 mg45 mg
Vitaminium K108.6 mg45.5 mg

More Calories in Arugula

At first glance, you can see that in arugula is much more calories than in bok choy.

Arugula has 25 kcal per 100g and bok choy 13 kcal per 100g so it is pretty easy to calculate that the difference is about 92%.

In arugula and in bok choy most calories came from carbs.

See tables below to compare arugula with bok choy in details.

Arugula And Bok choy Nutrition Difference

  • Calories:
    arugula - 92% more than bok choy
  • Carbohydrates:
    arugula - 67% more than bok choy
  • Fat:
    arugula - 230% more than bok choy
  • Dietary fiber:
    arugula - 60% more than bok choy
  • Protein:
    arugula - 72% more than bok choy

More protein in arugula

It is aslo easy to see see that in arugula is more protein than in bok choy.

There is 1.5g per 100g of bok choy and 2.58g per 100g of arugula so using simple math we can see that difference is about 72%.

More carbohydrates in arugula

In arugula is more carbohydrates than in bok choy.

There is 2.18g/100g of carbohydrates in bok choy and 3.65g/100g in arugula so let me do the math for you again - difference is about 67%.

More fat in arugula

In arugula is more fats than in bok choy.

The tables above show us that there is 0.2g/100g of fats in bok choy and 0.66g/100g in arugula. In this case difference is about 230%.


  • Calories25
  • Carbohydrates3.65 g
  • Fat0.66 g
  • Dietary fiber1.6 g
  • Protein2.58 g
Arugula calories per:
| ounce | handfull | cup | half cup

Calories source

  • 47% CARBS.
  • 33% PROTEIN
  • 19% FAT

Bok choy lettuce

  • Calories13
  • Carbohydrates2.18 g
  • Fat0.2 g
  • Dietary fiber1 g
  • Protein1.5 g
Bok choy lettuce calories per:
| ounce | single piece | cup | half cup

Calories source

  • 53% CARBS
  • 36% PROTEIN
  • 11% FAT

Vitamins: bok choy vs arugula

  • Vitaminium B1 (Thiamine):
    arugula - 10% more than bok choy
  • Vitaminium B2 (riboflavin):
    arugula - 23% more than bok choy
  • Vitaminium B3 (Niacin):
    bok choy - 64% more than arugula
  • Vitaminium B5:
    arugula - 397% more than bok choy
  • Vitaminium B6:
    bok choy - 166% more than arugula
  • Vitaminium B9 (Folic acid):
    arugula - 47% more than bok choy
  • Vitaminium C:
    bok choy - 200% more than arugula
  • Vitaminium K:
    arugula - 139% more than bok choy

Minerals: arugula vs bok choy

  • Calcium:
    arugula - 52% more than bok choy
  • Iron:
    arugula - 83% more than bok choy
  • Magnessium:
    arugula - 147% more than bok choy
  • Phosphorus:
    arugula - 41% more than bok choy
  • Potassium:
    arugula - 46% more than bok choy
  • Sodium:
    bok choy - 141% more than arugula
  • Zink:
    arugula - 147% more than bok choy
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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