Asparagus vs Bok Choy Lettuce: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
Bok choy lettuce vs. Asparagus
Asparagus and Bok choy lettuce are both leafy green vegetables, but their textures, nutrition and flavors differ.
Both also have high concentrations of vitamin C and other antioxidants. Asparagus is a relatively low-calorie vegetable, while Bok choy has slightly higher calorie content.
Overall, Asparagus and Bok choy lettuce are both great choices for a healthy diet. They both add flavor and nutrients to dishes, but in different ways.
More Calories in Asparagus
At first glance, you can see that in asparagus is much more calories than in bok choy.
Asparagus has 20 kcal per 100g and bok choy 13 kcal per 100g so it is pretty easy to calculate that the difference is about 54%.
In asparagus and in bok choy most calories came from carbs.
See tables below to compare asparagus with bok choy in details.
Asparagus And Bok choy Nutrition Difference
Bok choy vs Asparagus: Vitamins and Minerals Comparison
|per 100g||Asparagus||Bok choy lettuce|
|Carbohydrates||3.38 g||2.18 g|
|Fat||0.12 g||0.2 g|
|Dietary fiber||2.1 g||1 g|
|Protein||2.2 g||1.5 g|
|Calcium||24 mg||105 mg|
|Iron||1.14 mg||0.8 mg|
|Magnessium||14 mg||19 mg|
|Phosphorus||52 mg||37 mg|
|Potassium||202 mg||252 mg|
|Sodium||2 mg||65 mg|
|Zink||0.54 mg||0.19 mg|
|Vitaminium B1 (Thiamine)||0.143 mg||0.04 mg|
|Vitaminium B2 (riboflavin)||0.141 mg||0.07 mg|
|Vitaminium B3 (Niacin)||0.978 mg||0.5 mg|
|Vitaminium B5||0.274 mg||0.088 mg|
|Vitaminium B6||0.091 mg||0.194 mg|
|Vitaminium B9 (Folic acid)||52 mg||66 mg|
|Vitaminium C||5.6 mg||45 mg|
|Vitaminium K||41.6 mg||45.5 mg|
|Beta karoten||9 mg||2681 mg|
More protein in asparagus
It is aslo easy to see see that in asparagus is more protein than in bok choy.
There is 1.5g per 100g of bok choy and 2.2g per 100g of asparagus so using simple math we can see that difference is about 47%.
More carbohydrates in asparagus
In asparagus is more carbohydrates than in bok choy.
There is 2.18g/100g of carbohydrates in bok choy and 3.38g/100g in asparagus so let me do the math for you again - difference is about 55%.
Less fat in asparagus
In asparagus is less fats than in bok choy.
The tables above show us that there is 0.2g/100g of fats in bok choy and 0.12g/100g in asparagus. In this case difference is about 67%.
- Carbohydrates3.38 g
- Fat0.12 g
- Dietary fiber2.1 g
- Protein2.2 g
100g | ounce | single piece | handfull | bunch | cup | half cup
- 58% CARBS.
- 38% PROTEIN
- 5% FAT
Vitamins: bok choy vs asparagus
- Vitaminium B1 (Thiamine):
asparagus - 258% more than bok choy
- Vitaminium B2 (riboflavin):
asparagus - 101% more than bok choy
- Vitaminium B3 (Niacin):
asparagus - 96% more than bok choy
- Vitaminium B5:
asparagus - 211% more than bok choy
- Vitaminium B6:
bok choy - 113% more than asparagus
- Vitaminium B9 (Folic acid):
bok choy - 27% more than asparagus
- Vitaminium C:
bok choy - 704% more than asparagus
- Vitaminium K:
bok choy - 9% more than asparagus
- Beta karoten:
bok choy - 29689% more than asparagus
Minerals: asparagus vs bok choy
bok choy - 338% more than asparagus
asparagus - 43% more than bok choy
bok choy - 36% more than asparagus
asparagus - 41% more than bok choy
bok choy - 25% more than asparagus
bok choy - 3150% more than asparagus
asparagus - 184% more than bok choy
Compares of asparagus
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- see all compares of asparagus