Bok Choy Lettuce vs Broccoli: Nutrition & Calories Compare



Bok choy lettuce - calories, kcal, weight, nutrition
Bok choy lettuce - calories, kcal, weight, nutrition

Bok choy vs Broccoli
Nutrition Facts

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.
Broccoli
Serving size:
  change
one broccoli (520g)cup, flowerets (71g)cup (156g)half cup (78g)1 floweret (60g)
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 vs Broccoli 100g Compare


per 100gBok choy lettuceBroccoli
Calories13 34
Carbohydrates2.18 g6.64 g
Fat0.2 g0.37 g
Dietary fiber1 g2.6 g
Protein1.5 g2.82 g
Calcium105 mg47 mg
Iron0.8 mg0.73 mg
Magnessium19 mg21 mg
Potassium252 mg316 mg
Sodium65 mg33 mg
Zink0.19 mg0.41 mg
Vitaminium A4468 µg623 µg
Vitaminium B1 (Thiamine)0.04 mg0.071 mg
Vitaminium B2 (riboflavin)0.07 mg0.117 mg
Vitaminium B3 (Niacin)0.5 mg0.639 mg
Vitaminium B50.088 mg0.573 mg
Vitaminium B60.194 mg0.175 mg
Vitaminium B9 (Folic acid)66 mg63 mg
Vitaminium C45 mg89.2 mg
Vitaminium K45.5 µg101.6 µg
Beta karoten2681 mg361 mg
Bok Choy Lettuce vs Broccoli: A Nutritional Face-Off

When it comes to enriching our diet with green vegetables, Bok Choy Lettuce and Broccoli often stand out as two nutritional powerhouses. While both are celebrated for their health benefits, they bring to the table unique flavors, textures, and nutritional profiles. Let's dive into some fascinating facts about these greens before comparing their nutritional content to help you make informed choices about your diet.

Interesting Facts about Bok Choy Lettuce and Broccoli

Bok Choy, also known as Chinese cabbage, is a staple in Asian cuisine, recognized for its crisp texture and mild, somewhat peppery flavor. It's not only versatile in cooking—ranging from stir-fries to salads—but also packed with vitamins and minerals.

Broccoli, a member of the cruciferous vegetable family, has been widely consumed across the globe for centuries. It's known for its dense, tree-like structure that holds a bounty of nutrients in its florets and stalks. Broccoli can be enjoyed raw, steamed, or roasted, making it a favorite among health-conscious individuals.

Nutritional Breakdown: Bok Choy Lettuce vs Broccoli

Understanding the nutritional differences between Bok Choy Lettuce and Broccoli can guide you in tailoring your diet to meet specific health goals. Here's a detailed comparison:

  • Calories: Bok Choy has a lower calorie count (13 kcal) compared to Broccoli (34 kcal), making it an excellent choice for those monitoring their calorie intake.
  • Carbohydrates and Fiber: Broccoli contains more carbohydrates (6.64g) and fiber (2.6g) than Bok Choy (2.18g carbs and 1g fiber), beneficial for digestion and blood sugar control.
  • Protein: Broccoli leads with 2.82g of protein, while Bok Choy provides 1.5g, making both vegetables a good plant-based protein source.
  • Vitamins and Minerals: Both vegetables are rich in vitamins and minerals, but Bok Choy is superior in vitamin A and calcium, whereas Broccoli boasts higher vitamin C and vitamin K content.

What Does This Mean for Your Diet?

Choosing between Bok Choy Lettuce and Broccoli depends on your nutritional needs and personal taste preferences. If you're aiming for lower calories and a boost in vitamin A and calcium, Bok Choy is your go-to. On the other hand, if you prefer a higher fiber content and an abundance of vitamin C and K, Broccoli is the better option.

Ultimately, incorporating a variety of vegetables into your diet is key to obtaining a wide range of nutrients. Both Bok Choy and Broccoli offer unique benefits, so why not enjoy both and reap all the health rewards they have to offer?

Remember, no single food can provide all the nutrients your body needs, so it's important to eat a balanced diet for optimal health. Whether you lean towards Bok Choy Lettuce or Broccoli, you're making a wise choice by including these nutritious greens in your meals.

Bok choy lettuce 100g

13kcal

Calories source

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

Broccoli 100g

34kcal

Calories source

  • 65% CARBS
  • 27% PROTEIN
  • 8% 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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