Bok Choy Lettuce vs Broccoli: Nutrition & Calories Compare


Bok choy vs Broccoli
Nutrition Facts
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Bok Choy vs Broccoli 100g Compare
per 100g | Bok choy lettuce | Broccoli |
---|---|---|
Calories | 13 | 34 |
Carbohydrates | 2.18 g | 6.64 g |
Fat | 0.2 g | 0.37 g |
Dietary fiber | 1 g | 2.6 g |
Protein | 1.5 g | 2.82 g |
Calcium | 105 mg | 47 mg |
Iron | 0.8 mg | 0.73 mg |
Magnessium | 19 mg | 21 mg |
Potassium | 252 mg | 316 mg |
Sodium | 65 mg | 33 mg |
Zink | 0.19 mg | 0.41 mg |
Vitaminium A | 4468 µg | 623 µg |
Vitaminium B1 (Thiamine) | 0.04 mg | 0.071 mg |
Vitaminium B2 (riboflavin) | 0.07 mg | 0.117 mg |
Vitaminium B3 (Niacin) | 0.5 mg | 0.639 mg |
Vitaminium B5 | 0.088 mg | 0.573 mg |
Vitaminium B6 | 0.194 mg | 0.175 mg |
Vitaminium B9 (Folic acid) | 66 mg | 63 mg |
Vitaminium C | 45 mg | 89.2 mg |
Vitaminium K | 45.5 µg | 101.6 µg |
Beta karoten | 2681 mg | 361 mg |
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
13kcalCalories source
- 53% CARBS.
- 36% PROTEIN
- 11% FAT
Broccoli 100g
34kcalCalories source
- 65% CARBS
- 27% PROTEIN
- 8% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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