Bok Choy Lettuce vs Chard: All Nutritional Differences

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

Rating: 4.1 on 13 votes.
Marcin PiotrowiczMarcin Piotrowicz
Bok choy lettuce - calories, kcal, weight, nutrition
Chard - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Bok choy

At first glance, you can see that in bok choy is less calories than in chard.

Bok choy has 13 kcal per 100g and chard 19 kcal per 100g so it is pretty easy to calculate that the difference is about 46%.

In bok choy and in chard most calories came from carbs.

See tables below to compare bok choy with chard in details.

Fact 2: Bok choy And Chard Nutrition Difference

Chard vs Bok choy: Vitamins and Minerals Comparison

per 100gBok choy lettuceChard
Calories13 19
Carbohydrates2.18 g3.74 g
Fat0.2 g0.2 g
Dietary fiber1 g1.6 g
Protein1.5 g3.27 g
Calcium105 mg51 mg
Iron0.8 mg1.8 mg
Magnessium19 mg81 mg
Phosphorus37 mg46 mg
Potassium252 mg379 mg
Sodium65 mg213 mg
Zink0.19 mg0.39 mg
Vitaminium B1 (Thiamine)0.04 mg0.04 mg
Vitaminium B2 (riboflavin)0.07 mg0.09 mg
Vitaminium B3 (Niacin)0.5 mg0.4 mg
Vitaminium B50.088 mg0.172 mg
Vitaminium B60.194 mg0.99 mg
Vitaminium B9 (Folic acid)66 mg14 mg
Vitaminium C45 mg30 mg
Vitaminium K45.5 mg830 mg
Beta karoten2681 mg45 mg

Less protein in bok choy

It is aslo easy to see see that in bok choy is less protein than in chard.

There is 3.27g per 100g of chard and 1.5g per 100g of bok choy so using simple math we can see that difference is about 118%.

Less carbohydrates in bok choy

In bok choy is less carbohydrates than in chard.

There is 3.74g/100g of carbohydrates in chard and 2.18g/100g in bok choy so let me do the math for you again - difference is about 72%.

The same amount of fats

There is the same amount of fat in bok choy and chard - 0.2g/100g.

Bok choy lettuce

  • 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


  • Calories19
  • Carbohydrates3.74 g
  • Fat0.2 g
  • Dietary fiber1.6 g
  • Protein3.27 g
Chard calories per:
100g | ounce | bunch | cup | chopped stalks | cup | leaves

Calories source

  • 50% CARBS
  • 44% PROTEIN
  • 6% FAT

Vitamins: chard vs bok choy

Minerals: bok choy vs chard

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style 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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