Bok Choy Lettuce vs Celery: Nutrition & Calories Compare



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

Bok choy vs Celery
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.
Celery
Serving size:
  change
one celery (350g)1 stalk (40g)cup, dices (150g)cup, chopped (85g)
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 Celery 100g Compare


per 100gBok choy lettuceCelery
Calories13 16
Carbohydrates2.18 g3 g
Fat0.2 g1.12 g
Dietary fiber1 g2.1 g
Protein1.5 g3.46 g
Calcium105 mg40 mg
Iron0.8 mg0.2 mg
Magnessium19 mg11 mg
Phosphorus37 mg24 mg
Potassium252 mg260 mg
Sodium65 mg80 mg
Zink0.19 mg0.13 mg
Vitaminium A4468 µg449 µg
Vitaminium B1 (Thiamine)0.04 mg0.021 mg
Vitaminium B2 (riboflavin)0.07 mg0.57 mg
Vitaminium B3 (Niacin)0.5 mg0.32 mg
Vitaminium B50.088 mg0.246 mg
Vitaminium B60.194 mg0.074 mg
Vitaminium B9 (Folic acid)66 mg36 mg
Vitaminium C45 mg3.1 mg
Beta karoten2681 mg270 mg

Discover the Nutritional Gems: Bok Choy vs. Celery

When it comes to choosing the best greens for your meals, the variety can be overwhelming. However, two standouts in the vegetable aisle are Bok Choy and Celery, each with its unique set of benefits and flavors. But what makes them so special, and how do they compare nutritionally? Let's dive into some fascinating facts about these two nutritious greens before comparing their health benefits.

Did You Know About Bok Choy?

Bok Choy, a staple in Chinese cuisine, is not only versatile in cooking but also packed with vitamins and minerals. It's a type of Chinese cabbage that doesn't form heads but instead has smooth, dark green leaf blades. An interesting fact about Bok Choy is that it's a cruciferous vegetable, related to broccoli, kale, and cauliflower, known for its cancer-fighting properties. Rich in antioxidants, Bok Choy is an excellent source of Vitamin A, C, and K, and provides a significant amount of calcium in a low-calorie package.

And What About Celery?

Celery, on the other hand, is famous for its crunchy stalks and is often used in salads, as a snack, or in soups. It's a marshland plant in the family Apiaceae that has been cultivated as a vegetable since antiquity. Celery is not just a filler food; it's rich in fiber and has a high water content, making it perfect for hydration and digestion. Furthermore, it contains useful amounts of vitamins such as Vitamin K and potassium, alongside a notable amount of fiber in comparison to its calorie content.

Comparing the Greens: Nutritional Benefits

When looking at Bok Choy and Celery, both vegetables are low in calories but high in nutritional value, making them excellent additions to any diet. Here's a brief comparison based on their nutritional data:

  • Calories: Bok Choy has slightly fewer calories (13) compared to Celery (16) per 100 grams, making both an excellent choice for weight management.
  • Fiber: Celery provides more fiber (2.1g) than Bok Choy (1g), which is beneficial for digestive health.
  • Vitamins and Minerals: Bok Choy is superior in terms of Vitamin A, Vitamin C, and Calcium, essential for eye health, immune function, and bone health, respectively. Celery, however, contains more Vitamin K, important for blood clotting and bone metabolism.
  • Protein: Surprisingly, Celery offers more protein (3.46g) than Bok Choy (1.5g), making it a slightly better option for those looking to increase their protein intake from vegetables.

Both vegetables are low in fats and have no cholesterol, aligning with a heart-healthy diet. Furthermore, they both provide potassium, which supports blood pressure regulation and cardiovascular health.

Which One to Choose?

Ultimately, the choice between Bok Choy and Celery depends on your dietary needs and taste preferences. If you're looking for a vitamin A and C boost, Bok Choy might be the way to go. On the other hand, if you prefer a vegetable that aids in hydration and offers a bit more fiber and protein, Celery is your green.

Both Bok Choy and Celery are versatile and can be enjoyed raw, stir-fried, steamed, or added to soups and stews. Mixing these greens into your diet can not only add a variety of flavors and textures but also enhance your overall nutrient intake. So, why not enjoy the best of both worlds and include both Bok Choy and Celery in your meals?

Bok choy lettuce 100g

13kcal

Calories source

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

Celery 100g

16kcal

Calories source

  • 33% CARBS
  • 39% PROTEIN
  • 28% 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.

Add comment