Arugula vs Bok Choy Lettuce: Calories & Nutrition Showdown



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

Arugula vs Bok choy
Nutrition Facts

Arugula
Serving size:
  change
handful (10g)cup (20g)half cup (10g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Bok Choy
Serving size:
  change
one bok choy (230g)cup (70g)half cup (35g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Arugula vs Bok Choy 100g Compare


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 A2373 µg4468 µg
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 µg45.5 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

25kcal

Calories source

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

Bok choy lettuce 100g

13kcal

Calories source

  • 53% CARBS
  • 36% PROTEIN
  • 11% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com 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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