Asparagus vs Bok Choy Lettuce: Nutrition Comparison

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


Asparagus - calories, kcal, weight, nutrition

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.

Asparagus - calories, kcal, weight, nutrition

Bok choy vs Asparagus: Nutrition Comparison

per 100gAsparagusBok choy lettuce
Calories20 13
Carbohydrates3.38 g2.18 g
Fat0.12 g0.2 g
Dietary fiber2.1 g1 g
Protein2.2 g1.5 g
Calcium24 mg105 mg
Iron1.14 mg0.8 mg
Magnessium14 mg19 mg
Phosphorus52 mg37 mg
Potassium202 mg252 mg
Sodium2 mg65 mg
Zink0.54 mg0.19 mg
Vitaminium B1 (Thiamine)0.143 mg0.04 mg
Vitaminium B2 (riboflavin)0.141 mg0.07 mg
Vitaminium B3 (Niacin)0.978 mg0.5 mg
Vitaminium B50.274 mg0.088 mg
Vitaminium B60.091 mg0.194 mg
Vitaminium B9 (Folic acid)52 mg66 mg
Vitaminium C5.6 mg45 mg
Vitaminium K41.6 mg45.5 mg
Beta karoten9 mg2681 mg

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

  • Calories:
    asparagus - 54% more than bok choy
  • Carbohydrates:
    asparagus - 55% more than bok choy
  • Fat:
    bok choy - 67% more than asparagus
  • Dietary fiber:
    asparagus - 110% more than bok choy
  • Protein:
    asparagus - 47% more than bok choy

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%.

Asparagus

20kcal
  • Calories20
  • Carbohydrates3.38 g
  • Fat0.12 g
  • Dietary fiber2.1 g
  • Protein2.2 g
Asparagus calories per:
100g
| ounce | single piece | handfull | bunch | cup | half cup

Calories source

  • 58% CARBS.
  • 38% PROTEIN
  • 5% FAT

Bok choy lettuce

13kcal
  • Calories13
  • Carbohydrates2.18 g
  • Fat0.2 g
  • Dietary fiber1 g
  • Protein1.5 g
Bok choy lettuce calories per:
100g
| ounce | single piece | cup | half cup

Calories source

  • 53% CARBS
  • 36% PROTEIN
  • 11% 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

  • Calcium:
    bok choy - 338% more than asparagus
  • Iron:
    asparagus - 43% more than bok choy
  • Magnessium:
    bok choy - 36% more than asparagus
  • Phosphorus:
    asparagus - 41% more than bok choy
  • Potassium:
    bok choy - 25% more than asparagus
  • Sodium:
    bok choy - 3150% more than asparagus
  • Zink:
    asparagus - 184% more than bok choy
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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